RipGren MUCK Arc

by Arvid F.

2 athletes joined

Program Description

Gainz

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
18 weeks
Time Per Workout
60 minutes
Created
Feb 03, 2026 05:58
Last Edited
Feb 04, 2026 06:08

Muscle Engagement

Front

Back

MuscleSet

Upper Back

11.3%

Lats

11.3%

Front Delts

10.8%

Triceps

10.4%

Middle Delts

10%

Biceps

9.5%

Chest

6.5%

Rear Delts

5.6%

Quadriceps

5.2%

Hamstrings

5.2%

Glutes

5.2%

Abs

5.2%

Forearms

2.6%

Abductors

1.3%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

WEEK 13

WEEK 14

WEEK 15

WEEK 16

WEEK 17

WEEK 18

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 1

Incline Bench Press (Dumbbell)

Dumbbell Row

Pull-Up (Weighted)

Lateral Raise (Cable)

Leg Press

Decline Sit Up (Weighted)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 2

Seated Overhead Press (Dumbbell)

Seated Hammer Curl

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Lat Pulldown (Neutral Grip)

Rear Delt Fly (Cable)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 3

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Pullover (Dumbbell)

Preacher Curl (EZ Bar)

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Day 1

Incline Bench Press (Dumbbell)

3 Sets

Dumbbell Row

3 Sets

Pull-Up (Weighted)

4 Sets

Lateral Raise (Cable)

4 Sets

Leg Press

3 Sets

Decline Sit Up (Weighted)

3 Sets

Day 2

Seated Overhead Press (Dumbbell)

3 Sets

Seated Hammer Curl

3 Sets

Overhead Tricep Extension (Cable)

3 Sets

Incline Curl (Dumbbell)

3 Sets

Lat Pulldown (Neutral Grip)

3 Sets

Rear Delt Fly (Cable)

3 Sets

Day 3

Bench Press (Barbell)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Pullover (Dumbbell)

3 Sets

Preacher Curl (EZ Bar)

3 Sets

Bulgarian Split Squat (Dumbbell)

3 Sets

Russian Twist (Dumbbell)

3 Sets