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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Glutes
11.5%
Abs
11.5%
Hamstrings
10%
Triceps
9%
Chest
8.8%
Lower Back
8.1%
Front Delts
6.2%
Upper Back
6.1%
Lats
5.7%
Biceps
3.9%
Middle Delts
3.2%
Adductors
1.8%
Other
1.1%
Abductors
0.6%
Forearms
0.5%
Rear Delts
0.5%
Calves
0.1%
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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
-