MASS KNUCKLES MUSCLES V2
A hypertrophy training program with the PPL x UL split made by Knuckles Mr Muscles.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pec Deck (Machine) | 2 | 8–10 reps |
| 2 | Bench Press (Dumbbell) | 2 | 6–8 reps |
| 3 | Incline Bench Press (Dumbbell) | 2 | 6–8 reps |
| 4 | Dip (Weighted) | 2 | 10–12 reps |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 8–10 reps |
| 6 | Skull Crusher (Barbell) | 2 | 8–10 reps |
| 7 | Lateral Raise (Cable) | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 8–10 reps |
| 2 | Bent Over Row (Barbell) | 2 | 8–10 reps |
| 3 | Seated Row (Cable) | 2 | 6–8 reps |
| 4 | Reverse Pec Deck | 2 | 8–10 reps |
| 5 | Preacher Curl (Dumbbell) | 2 | 8–10 reps |
| 6 | Reverse Bicep Curl (Dumbbell) | 3 | 8–10 reps |
| 7 | Bicep Curl (Dumbbell) | 3 | 8–10 reps |
| 8 | Hammer Curl (Dumbbell) | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 8–10 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 8–10 reps |
| 3 | Leg Extension | 3 | 8–10 reps |
| 4 | Lying Leg Curl | 2 | 8–10 reps |
| 5 | Calf Raise (Machine) | 2 | 10–12 reps |
| 6 | Abs Crunch (Weighted) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps |
| 2 | Dip (Weighted) | 3 | 8–10 reps |
| 3 | Preacher Curl (EZ Bar) | 3 | 8–10 reps |
| 4 | Wrist Curls | 3 | 8–10 reps |
| 5 | Lat Pulldown | 3 | 8–10 reps |
| 6 | Chest Supported Row (Machine) | 2 | 8–10 reps |
| 7 | Lateral Raise (Dumbbell) | 3 | 10–12 reps |
| 8 | Seated Shoulder Press (Dumbbell) | 2 | 6–8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 2 | Leg Press | 2 | 6–8 reps |
| 3 | Lying Leg Curl | 2 | 8–10 reps |
| 4 | Hip Adductor (Machine) | 3 | 8–10 reps |
| 5 | Calf Raise (Machine) | 3 | 10–12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, MASS KNUCKLES MUSCLES V2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
MASS KNUCKLES MUSCLES V2 is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
MASS KNUCKLES MUSCLES V2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
