logo
BoostcampPNG

Ms. Pac-Man's Training Protocol

by Colby Moore
2 athletes joined

Program Description

If you ain't first, your last. If you had some bad sets on an exercise, add a lightweight set to failure. Try to add 5 lbs each workout, atleast 2.5 lbs. Start with heaviest set and lower weight each set that adds reps.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2024 12:42
  • Last Edited
    Jun 24, 2024 07:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Biceps
11%
Hamstrings
11%
Upper Back
10%
Quadriceps
9.3%
Triceps
8.5%
Middle Delts
7.4%
Front Delts
7.4%
Glutes
6.1%
Lats
5.9%
Calves
5.3%
Rear Delts
5.1%
Lower Back
4%
Chest
3.7%
Adductors
1.9%
Abs
1.7%
Forearms
1.6%
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
1
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
2
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
French Press
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
8-10 reps
10-12 reps
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
AMRAP
-
2
French Press
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Overhead Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Incline Bench Press (Barbell)
1
1
8-10 reps
10-12 reps
-
-
5
Lateral Raise (Dumbbell)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Hammer Curl
1
AMRAP
-
5
Bicep Curl (EZ Bar)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
3
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
3
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
4
Bicep Curl (EZ Bar)
3
AMRAP
-
5
Hammer Curl
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
6-8 reps
8-10 reps
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
2
Hammer Curl
3
AMRAP
-
3
Bent Over Row (Barbell)
1
1
6-8 reps
8-10 reps
-
-
4
One Arm Bent Over Row
1
1
8-10 reps
10-12 reps
-
-
5
Bicep Curl (EZ Bar)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
10-12 reps
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
8-10 reps
10-12 reps
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
2
Leg Extension
1
1
1
8-10 reps
10-12 reps
12-15 reps
-
-
-
3
Squat (Barbell)
1
1
1
1
6-8 reps
8-10 reps
10-12 reps
12-15 reps
-
-
-
-
4
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
Good Morning
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
2
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
-
-
3
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Hammer Curl
1 Set
AMRAP
-
5
Bicep Curl (EZ Bar)
1 Set
AMRAP
-
Day 1
1
Rear Delt Fly (Dumbbell)
1 Set
AMRAP
-
2
Overhead Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
French Press
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
Day 3
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
2
Squat (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
3
Leg Extension
1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Standing Calf Raise
2 Sets
AMRAP
-