Mugetsu Method η‘ζ - Be Strong, Jacked And Fast! β‘οΈπͺπ»
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 1 rep | @8β9 |
| 1 | 5 reps | @7β8 | ||
| 3 | 5 reps | @6β7 | ||
| 2 | Overhead Press (Barbell) | 1 | AMRAP | @10 |
| 3 | Chin-Up (Weighted) | 3 | 6β8 reps | @6β7 |
| 4 | Lateral Raise (Cable) | 2 | 10β15 reps | @9β10 |
| 5 | Face Pull | 3 | 8β12 reps | @9β10 |
| 6 | Dip (Weighted) | 4 | 6β10 reps | @7β8 |
| 7 | Pinwheel Curl | 2 | 8β12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | @7β8 |
| 1 | 5 reps | @7β8 | ||
| 5 | 5 reps | @6β7 | ||
| 2 | Squat (Barbell) | 2 | 2β4 reps | 60% |
| 3 | Chest Supported Row (Dumbbell) | 4 | 6β10 reps | @8β9 |
| 4 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 6β8 reps | @7 |
| 5 | High Pull | 4 | 3 reps | @6 |
| 6 | Katana Extension | 2 | 10β14 reps | @10 |
| 7 | Bicep Curl (EZ Bar) | 1 | 8β12 reps | @10 |
| 8 | Face Pull | 2 | 10β14 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint | 6 | 1 rep | 80% |
| 2 | Power Snatch | 6 | 3 reps | @6 |
| 3 | Vertical Jump | 5 | 2 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 1 rep | @7 |
| 2 | Sumo Deadlift (Barbell) | 1 | 3 reps | @7β8 |
| 3 | Sumo Deadlift (Barbell) | 4 | 3 reps | @6 |
| 4 | Incline Bench Press (Dumbbell) | 4 | 8β12 reps | @7β8 |
| 5 | Front Squat (Paused) | 5 | 6 reps | @7 |
| 6 | Glute-Ham Raise | 2 | 4β8 reps | @9 |
| 7 | Box Jump | 5 | 3β5 reps | @6 |
| 8 | Side Bend (Dumbbell) | 2 | 10β14 reps | @9.5 |
| 9 | Decline Crunch (Weighted) | 2 | 8β12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 1 rep | @7β8 |
| 1 | 5 reps | @8β8 | ||
| 4 | 5 reps | @6β7 | ||
| 1 | 15 reps | @9β9.5 | ||
| 2 | Paused Bench Press: 3 Seconds Counts Pause | 1 | 1 rep | @7β9 |
| 4 | 4 reps | @7β7 | ||
| 3 | Trap Bar Jumps | 4 | 4 reps | @6 |
| 4 | Hops | 3 | 20 sec | @6 |
| 5 | Block Pull (Barbell) | 2 | 3 reps | @6β7 |
| 6 | Back Extension (Weighted) | 2 | 8β12 reps | @9β10 |
| 7 | Hanging Leg Raise | 3 | AMRAP | @10 |
Weeks 2β12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mugetsu Method η‘ζ - Be Strong, Jacked And Fast! β‘οΈπͺπ» 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 garage 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 100 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.
Mugetsu Method η‘ζ - Be Strong, Jacked And Fast! β‘οΈπͺπ» 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.
Mugetsu Method η‘ζ - Be Strong, Jacked And Fast! β‘οΈπͺπ» 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
