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by Nyassco

Program Description

Muscle Memory Training

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2024 01:04
  • Last Edited
    Jun 18, 2025 11:35

Summary

Unleash your inner strength with this dynamic 8-week program designed to sculpt your entire body. Committing just five days a week, you'll tackle targeted workouts focusing on legs, core, and upper body, featuring essential lifts like squats, bench presses, and deadlifts. Each session is packed with a variety of exercises that challenge your muscles and boost your endurance, ensuring continuous progress. Get ready to elevate your fitness game and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
-
2
Leg Press (45 Degrees)
2
15 reps
-
3
Deadlift (Dumbbell)
3
8 reps
-
4
Single-Leg Squats
3
10 reps
-
5
Jumping Jack
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Squat (Barbell)
2
7 reps
-
3
Leg Press (45 Degrees)
4
12 reps
-
4
Walking Lunge
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Front Squat (Barbell)
2
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Jumping Jack
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Leg Press (45 Degrees)
3
8 reps
-
3
Front Squat (Dumbbell)
4
12 reps
-
4
Jump Squat
3
8 reps
-
5
Hyperextension
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Jump Squat
4
12 reps
-
5
Single-Leg Squats
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Trap Bar Deadlift
3
10 reps
-
3
Leg Press (45 Degrees)
3
10 reps
-
4
Sumo Squat
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
-
2
Front Squat (Barbell)
3
12 reps
-
3
Leg Press
3
10 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
-
2
Squat (Barbell)
3
12 reps
-
3
Leg Press
3
15 reps
-
4
Lateral Raise (Dumbbell)
4
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Dip (Bodyweight)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Prayer Bench Press
3
15 reps
-
5
Hammer Curl
3
8 reps
-
6
Seated Dumbbell Curl
3
10 reps
-
7
Standing Arm Swing
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Cable Crossover
3
12 reps
-
4
Bench Press (Close Grip)
3
8 reps
-
5
Seated Overhead Press (Dumbbell)
3
10 reps
-
6
Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Close Grip)
2
10 reps
-
3
Dips Between Chairs
3
8 reps
-
4
Fly Press (Dumbbell)
4
12 reps
-
5
Shoulder Press (Plate Loaded)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
-
2
Bench Press (Dumbbell)
4
10 reps
-
3
Incline Fly Press (Dumbbell)
3
12 reps
-
4
Cable Crossover
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Bench Press (Close Grip)
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
4 reps
-
2
Bench Press (Wide Grip)
3
3 reps
-
3
Bench Press (Dumbbell)
3
12 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Floor Press (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Barbell)
3
8 reps
-
3
Overhead Press (Barbell)
3
6 reps
-
4
Incline Bench Press (Dumbbell)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Dip (Assisted)
3
15 reps
-
4
French Press
3
12 reps
-
5
Tricep Extension (Cable)
4
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Hammer Curl
5
5 reps
-
5
Single Arm Row (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
20 reps
-
2
Russian Twist (Dumbbell)
2
15 reps
-
3
Hyperextension
3
10 reps
-
4
Scissors For Abs
3
1 mins
-
5
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
12 reps
-
5
Shrug (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
8 reps
-
2
Deadlift (Barbell)
3
3 reps
-
3
Lat Pulldown (Close Grip)
3
10 reps
-
4
Bent Over Row (Dumbbell)
3
10 reps
-
5
Seated Dumbbel Shrugs
3
10 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
-
2
Rack Pull (Barbell)
2
9 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Straight Arm Pulldown
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Pull-Up (Bodyweight)
4
8 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Good Morning
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Leg Press (45 Degrees)
4
10 reps
-
3
Seated Wide-Grip Row (Cable)
4
8 reps
-
4
Vertical Jump
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Lat Pulldown
3
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Shrug (Barbell)
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
-
2
Good Morning
3
8 reps
-
3
Bent Over Row (Dumbbell)
3
10 reps
-
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Bicep Curl (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Lat Pulldown
5
10 reps
-
4
Overhead Tricep Extension (Cable)
3
12 reps
-
5
Skull Crusher (Barbell)
4
10 reps
-
6
Push Up
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8 reps
-
2
Bicep Curl (Barbell)
3
8 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Tricep Extension (Dumbbell)
4
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
-
2
Leg Press (45 Degrees)
2 Sets
15 Reps
-
3
Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Single-Leg Squats
3 Sets
10 Reps
-
5
Jumping Jack
4 Sets
10 Reps
-
Day 2
1
Hanging Leg Raise
3 Sets
20 Reps
-
2
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
3
Hyperextension
3 Sets
10 Reps
-
4
Scissors For Abs
3 Sets
1 mins
-
5
Plank
1 Set
-
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Dip (Bodyweight)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Prayer Bench Press
3 Sets
15 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Seated Dumbbell Curl
3 Sets
10 Reps
-
7
Standing Arm Swing
2 Sets
20 Reps
-
Day 4
1
Hanging Leg Raise
3 Sets
20 Reps
-
2
Russian Twist (Dumbbell)
2 Sets
15 Reps
-
3
Hyperextension
3 Sets
10 Reps
-
4
Scissors For Abs
3 Sets
1 mins
-
5
Plank
1 Set
-
Day 5
1
Clean Deadlift
3 Sets
10 Reps
-
2
Bent Over Row (Barbell)
2 Sets
10 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
-
5
Shrug (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
12 Reps
-