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Muscle by Morkvarg

by Dynoreadygo

Program Description

yeah

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jan 07, 2025 12:24
  • Last Edited
    Jun 18, 2025 09:22

Summary

Transform your physique with "Muscle by Morkvarg," a comprehensive 12-week program designed for those committed to building strength and muscle. Training four days a week, you'll engage in a mix of compound and isolation exercises targeting all major muscle groups, including barbell squats, weighted dips, and dumbbell rows. This program emphasizes progressive overload, ensuring you push your limits while tracking your reps and intensity. Get ready to sculpt your body and achieve lasting results!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-8 reps
-
2
Bicep Curl (EZ Bar)
3
6-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Tricep Extension (Cable)
3
10-15 reps
-
6
Lateral Raise (Cable)
3
10-15 reps
-
7
Sit Up
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-8 reps
-
3
Split Squat (Barbell)
3
8-12 reps
-
4
Hammer Curl
3
6-12 reps
-
5
Leg Curl
3
12-15 reps
-
6
Fly Press (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Leg Press
3
8-12 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
-
2
Pullover (Dumbbell)
4
8-12 reps
-
3
Skull Crusher (Dumbbell)
4
8-12 reps
-
4
Preacher Curl (Dumbbell)
4
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4-8 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
3
Dip (Weighted)
3 Sets
6-8 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
7
Sit Up
3 Sets
8-12 Reps
-
Day 2
1
Overhead Press (Barbell)
3 Sets
6-12 Reps
-
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
3
Split Squat (Barbell)
3 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
6-12 Reps
-
5
Leg Curl
3 Sets
12-15 Reps
-
6
Fly Press (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
2
Seated Calf Raise
3 Sets
15-20 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Seated Row (Machine)
3 Sets
8-12 Reps
-
5
Hanging Leg Raise
3 Sets
-
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
-
2
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
3
Skull Crusher (Dumbbell)
4 Sets
8-12 Reps
-
4
Preacher Curl (Dumbbell)
4 Sets
8-10 Reps
-