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Muscle Retention

by Robert C.
2 athletes joined

Program Description

**Muscle Retention** is a comprehensive 6-week program designed to help you maintain your strength and muscle mass while optimizing your workout efficiency. With 18 training days packed into this program, you'll engage in a variety of exercises targeting all major muscle groups, including weighted Farmer's Walks, Single Leg Presses, and more. Each session is structured for maximum impact, combining compound lifts with accessory work to ensure balanced development. Stay committed, and watch your hard-earned gains stay intact while you push through this challenging regimen!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 21, 2025 06:38
  • Last Edited
    Aug 13, 2025 08:07

Summary

Unlock your strength potential with the Muscle Retention program, a focused 6-week journey designed for dedicated lifters. Train three days a week with a mix of compound and isolation exercises, including the Farmer's Walk, Single Leg Press, and Pull-Ups, ensuring you maintain muscle mass while enhancing overall strength. Perfect for those with access to a full gym, this program emphasizes effective rep ranges and intensity to maximize your results. Stay committed, and watch as you preserve your gains while building a resilient physique.
Muscle Engagement
Front
Back
MuscleSet
Abs
13.9%
Quadriceps
12.1%
Glutes
10.5%
Triceps
9.4%
Hamstrings
8.5%
Forearms
8.4%
Front Delts
7.3%
Middle Delts
6.4%
Chest
5.5%
Biceps
5.1%
Upper Back
4.6%
Adductors
3.1%
Lower Back
2.6%
Lats
2.1%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Single Leg Press
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Incline Bench Press (Barbell)
3
6 reps
85%
6
Squat (Barbell)
3
6 reps
80%
7
Dip (Bodyweight)
3
15 reps
-
8
Pull-Up (Bodyweight)
3
6 reps
-
9
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Single Leg Press
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Incline Bench Press (Barbell)
3
6 reps
85%
6
Squat (Barbell)
3
6 reps
80%
7
Dip (Bodyweight)
3
15 reps
-
8
Pull-Up (Bodyweight)
3
6 reps
-
9
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Single Leg Press
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Incline Bench Press (Barbell)
3
6 reps
85%
6
Squat (Barbell)
3
6 reps
80%
7
Dip (Bodyweight)
3
15 reps
-
8
Pull-Up (Bodyweight)
3
6 reps
-
9
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Single Leg Press
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Incline Bench Press (Barbell)
3
6 reps
85%
6
Squat (Barbell)
3
6 reps
80%
7
Dip (Bodyweight)
3
15 reps
-
8
Pull-Up (Bodyweight)
3
6 reps
-
9
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Single Leg Press
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Incline Bench Press (Barbell)
3
6 reps
85%
6
Squat (Barbell)
3
6 reps
80%
7
Dip (Bodyweight)
3
15 reps
-
8
Pull-Up (Bodyweight)
3
6 reps
-
9
Sit Up
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Single Leg Press
3
15 reps
-
3
Bicep Curl (Dumbbell)
3
10 reps
-
4
Skull Crusher
3
10 reps
-
5
Incline Bench Press (Barbell)
3
6 reps
85%
6
Squat (Barbell)
3
6 reps
80%
7
Dip (Bodyweight)
3
15 reps
-
8
Pull-Up (Bodyweight)
3
6 reps
-
9
Sit Up
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Deadlift (Barbell)
3
6 reps
85%
4
Overhead Press (Barbell)
3
6 reps
80%
5
Hammer Curl
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Deadlift (Barbell)
3
6 reps
85%
4
Overhead Press (Barbell)
3
6 reps
80%
5
Hammer Curl
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Deadlift (Barbell)
3
6 reps
85%
4
Overhead Press (Barbell)
3
6 reps
80%
5
Hammer Curl
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Deadlift (Barbell)
3
6 reps
85%
4
Overhead Press (Barbell)
3
6 reps
80%
5
Hammer Curl
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Deadlift (Barbell)
3
6 reps
85%
4
Overhead Press (Barbell)
3
6 reps
80%
5
Hammer Curl
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
10 reps
-
2
Lateral Raise (Dumbbell)
3
15 reps
-
3
Deadlift (Barbell)
3
6 reps
85%
4
Overhead Press (Barbell)
3
6 reps
80%
5
Hammer Curl
3
15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
15 reps
-
7
Hanging Leg Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Bench Press (Barbell)
3
5 reps
85%
3
Squat (Barbell)
5
1 reps
95%
4
Walking Lunge (Dumbbell)
3
1 mins
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Bench Press (Barbell)
3
5 reps
85%
3
Squat (Barbell)
5
1 reps
95%
4
Walking Lunge (Dumbbell)
3
1 mins
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Bench Press (Barbell)
3
5 reps
85%
3
Squat (Barbell)
5
1 reps
95%
4
Walking Lunge (Dumbbell)
3
1 mins
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Bench Press (Barbell)
3
5 reps
85%
3
Squat (Barbell)
5
1 reps
95%
4
Walking Lunge (Dumbbell)
3
1 mins
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Bench Press (Barbell)
3
5 reps
85%
3
Squat (Barbell)
5
1 reps
95%
4
Walking Lunge (Dumbbell)
3
1 mins
-
5
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
5
1 mins
-
2
Bench Press (Barbell)
3
5 reps
85%
3
Squat (Barbell)
5
1 reps
95%
4
Walking Lunge (Dumbbell)
3
1 mins
-
5
Sit Up
5
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Farmer's Walk (Weighted)
5 Sets
1 mins
-
2
Single Leg Press
3 Sets
15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
4
Skull Crusher
3 Sets
10 Reps
-
5
Incline Bench Press (Barbell)
3 Sets
6 Reps
85%
6
Squat (Barbell)
3 Sets
6 Reps
80%
7
Dip (Bodyweight)
3 Sets
15 Reps
-
8
Pull-Up (Bodyweight)
3 Sets
6 Reps
-
9
Sit Up
5 Sets
20 Reps
-
Day 2
1
Single Leg Romanian Deadlift
3 Sets
10 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
3
Deadlift (Barbell)
3 Sets
6 Reps
85%
4
Overhead Press (Barbell)
3 Sets
6 Reps
80%
5
Hammer Curl
3 Sets
15 Reps
-
6
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
7
Hanging Leg Raise
5 Sets
20 Reps
-
Day 3
1
Farmer's Walk (Weighted)
5 Sets
1 mins
-
2
Bench Press (Barbell)
3 Sets
5 Reps
85%
3
Squat (Barbell)
5 Sets
1 Reps
95%
4
Walking Lunge (Dumbbell)
3 Sets
1 mins
-
5
Sit Up
5 Sets
20 Reps
-