EL MERO MERO
Preparation for NE SM
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 10 reps |
| 2 | Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Decline Bench Press (Barbell) | 3 | 10 reps |
| 4 | Chest Fly (Machine) | 3 | 12 reps |
| 5 | Close Grip Bench Press (Smith Machine) | 2 | 15 reps |
| 6 | Dip (Weighted) | 3 | 12 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 14 reps |
| 8 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps |
| 2 | Front Squat (Barbell) | 2 | 12 reps |
| 3 | Hack Squat | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 4 | Leg Press | 1 | 10 reps |
| 2 | 8 reps | ||
| 5 | Leg Extension | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 15 reps |
| 2 | Bent Over Row (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 3 | T-Bar Row | 2 | 10 reps |
| 1 | 8 reps | ||
| 4 | Dumbbell Row | 3 | 12 reps |
| 5 | Shrug (Trap Bar) | 3 | 8 reps |
| 6 | Bicep Curl (Barbell) | 3 | 12 reps |
| 7 | Hammer Curl | 2 | 12 reps |
| 1 | 15 reps | ||
| 8 | Bicep Curl (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Clean Deadlift | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Leg Curl | 3 | 12 reps |
| 3 | Leg Press | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 4 | Hack Squat | 2 | 12 reps |
| 5 | Hamstring Curl | 2 | 12 reps |
| 1 | 10 reps | ||
| 6 | Hammer Curl | 1 | 10 reps |
| 1 | 12 reps | ||
| 7 | Spider Curl | 2 | 15 reps |
| 8 | 21s (EZ Bar) | 3 | 21 reps |
| 9 | Seated Dumbbell Curl | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Military Press (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Front Raise | 2 | 12 reps |
| 3 | Arnold Press | 3 | 10 reps |
| 4 | Rear Delt Row | 2 | 12 reps |
| 5 | Lying Side Lateral Raise | 2 | 12 reps |
| 6 | Close Grip Bench Press (Smith Machine) | 1 | 15 reps |
| 1 | 12 reps | ||
| 7 | French Press | 3 | 12 reps |
| 8 | Tricep Rope Push Down (Cable) | 1 | 12 reps |
| 2 | 15 reps | ||
| 1 | 10000 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, EL MERO MERO is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 90 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.
EL MERO MERO 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
EL MERO MERO 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
