AdvancedFree

Metaphysical Muscle

poop

Sebastian S.· Aug 2025

2athletes running this program

Free on iOS & Android

Overview

Length

10 weeks

Days / week

6 days

Level

Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

to poop

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.7%

Front Delts

11.5%

Chest

10.8%

Upper Back

10.2%

Hamstrings

8.9%

Quadriceps

7.6%

Glutes

6.7%

Lats

6.4%

Biceps

5.7%

Middle Delts

5.1%

Rear Delts

4.5%

Lower Back

3.2%

Abs

2.9%

Adductors

1.3%

Abductors

1.3%

Forearms

1.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	3	6 reps	@10
2	Incline Chest Press (Machine)	1	8 reps	@10
		1	6 reps	@10
3	Chest Fly (Machine)	3	8 reps	@10
4	Overhead Tricep Extension (Cable)	2	8 reps	@10
5	Single Arm Pushdown	2	8 reps	@10
6	Lateral Raise (Cable)	3	8 reps	@10
7	Kettlebell Curl	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Barbell)	2	4 reps	@10
2	Deadlift (Smith Machine)	2	5 reps	@10
3	Leg Extension	2	8 reps	@10
4	Sissy Squat	1	10 reps	@10
5	Sissy Squat (Weighted)	2	10 reps	@10
6	Lying Leg Curl	2	8 reps	@10
7	Hip Abductor (Machine)	2	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	2	8 reps	@10
2	Kelso Shrug	2	10 reps	@10
3	Lat Pulldown (Single Arm)	2	8 reps	@10
4	Chest Supported Row (Machine)	2	6 reps	@10
5	Rear Delt Fly (Machine)	2	10 reps	@10
6	Bicep Curl (Cable)	2	8 reps	@10
7	Preacher Curl Machine	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Wide Grip)	1	1 rep	@10
		2	3 reps	@9
2	Chest Fly (Cable)	3	8 reps	@10
3	Incline Chest Press (Machine)	3	6 reps	@10
4	JM Press (Smith Machine)	2	6 reps	@10
5	Tricep Extension (Cable)	2	10 reps	@10
6	Lateral Raise (Dumbbell)	3	10 reps	@10
7	Pike Push Up	1	50 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Smith Machine)	2	6 reps	@10
2	Leg Extension	1	10 reps	@10
3	Seated Hamstring Curl	2	8 reps	@10
4	Lying Leg Curl	2	8 reps	@10
5	Reverse Hyperextension	3	20 reps	@10

#	Exercise	Sets	Reps	Load
1	Smith Machine Row	2	8 reps	@10
2	Lat Pulldown (Close Grip)	2	8 reps	@10
3	Keenan Flap	2	8 reps	@10
4	Seated Row (Machine)	2	8 reps	@10
5	Rear Delt Fly (Machine)	2	10 reps	@10
6	Bicep Curl (Dumbbell)	2	8 reps	@10
7	Preacher Curl Machine	2	8 reps	@10

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Metaphysical Muscle is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 60 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.

Metaphysical Muscle is structured around 6 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Metaphysical Muscle 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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