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BoostcampPNG

Muskellunge

by Suh_Dude

Program Description

Get strong with great cardio

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 14, 2025 04:20
  • Last Edited
    Jun 23, 2025 12:06
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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
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Barbell Row
5
-
3
Skull Crusher (Dumbbell)
4
-
4
Hammer Curl
4
-
5
Lu Raise
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
3
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
-
2
Seated Hamstring Curl
4
-
3
Glute-Ham Raise
4
-
4
Roman Chair Sit Up
4
-
5
Skiers (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
5
-
2
Upright Row (Dumbbell)
4
-
3
Underhand Lat Pulldown
4
-
4
Tricep Extension (Cable)
6
-
5
Incline Curl (Dumbbell)
6
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
-
2
Barbell Row
5 Sets
-
3
Skull Crusher (Dumbbell)
4 Sets
-
4
Hammer Curl
4 Sets
-
5
Lu Raise
4 Sets
-
Day 2
1
Swim
3 Sets
20 mins
-
Day 3
1
Hack Squat
5 Sets
-
2
Seated Hamstring Curl
4 Sets
-
3
Glute-Ham Raise
4 Sets
-
4
Roman Chair Sit Up
4 Sets
-
5
Skiers (Dumbbell)
5 Sets
-
Day 4
1
Swim
1 Set
60 mins
-
Day 5
1
Incline Chest Press (Machine)
5 Sets
-
2
Upright Row (Dumbbell)
4 Sets
-
3
Underhand Lat Pulldown
4 Sets
-
4
Tricep Extension (Cable)
6 Sets
-
5
Incline Curl (Dumbbell)
6 Sets
-