IntermediateFree
TMG Saga: Vol. 2 - Marking the Moistland
A four-week territorial piss soaked in brotherhood, bowel distress, and suspiciously hot sweat.
3athletes running this program
iOS & Android
Overview
Length
4 weeks
Days / week
5 days
Level
Intermediate
Goal
Women's, Athletics
Equipment
Full Gym
Session length
60 min
The gym is new.
Which means it’s dry.
And that’s a problem.
The turf? Untouched.
The machines? Pristine.
The sauna? Virgin.
We didn’t build this program to train.
We built it to spray.
Marking The Moistland is a 4-week, 5-day-a-week bodily eruption—a territorial takeover where every session leaves the floor juicier than a gas station rotisserie hotdog left in the sun.
💦 It’s Not About Growth.
It’s About Discharge.
This is strength maintenance and fat annihilation delivered through unregulated secretion.
We don’t just drip.
We leak like haunted Capri Suns.
Your pits will squirt.
Your glutes will glisten.
Your nose will run.
Your core might shit itself.
🍆 You Will:
Keep your compound lifts in the 5–8 range, juicing them like overripe peaches
Assault new gym machines with so much volume they develop mildew
Slam finishers so vile, you’re pissing out of pores that shouldn’t exist
Lube the dumbbells. Soak the sleds. Defile the preacher curl
Enter the sauna daily for 15 minutes of steam, squelch, and silent bonding diarrhea
🧻 You Will Leave Behind:
A trail of electrolyte foam
Three pounds of fluid (minimum)
A musk so dominant they’ll have to reupholster the glute drive
⚠️ Side Effects May Include:
Ball fog
Salted taint top rash
Group farts
Unexplained leaking from non-mouth regions
A tightness in your chest that may or may not be emotional
🔥 Daily Moist Missions:
Day 1 – Pecc Pissers of the First Mark
Chest, shoulders, push, and titty geysers.
You’re not benching—you’re squirting dominance across enemy lines.
Day 2 – Glute Gallop: The Dripening
Squats, lunges, and thigh waterfalls.
Expect inner butt cheek foam. Welcome it.
Day 3 – Moist Grips, Wide Hogs
Back and posterior chain with grip work so leaky your fingers will queef.
Day 4 – Sauna Sentries: Arms of Allegiance
Curls, extensions, and elbow moisture so thick it might be milk.
Sauna finish = eye contact, inner crying, outer steaming.
Day 5 – The Moistland Massacre
Full-body finalé. You’ll sprint, drag, slam, and possibly shit
Finishers so brutal you leak out both ends.
This Isn’t Training.
It’s territory warfare through bodily expulsion.
We’re not trying to look good.
We’re trying to wring ourselves dry like war rags and mark our territory.
This gym is no longer public.
It belongs to the moist, the strong, and the spiritually unwell.
So squirt proudly.
Leak without shame.
And piss wherever you please.
Welcome to The Moistland.
It’s time to mark it.
Who it's for
Intermediate athletes ready for a structured program
Athletes focused on women's and athletics
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)
Muscle engagement
Front
Back
Triceps
13.8%
Front Delts
11.6%
Quadriceps
10.2%
Upper Back
9.5%
Glutes
8.5%
Abs
8.2%
Chest
7.3%
Hamstrings
7%
Biceps
4.7%
Middle Delts
4.4%
Lats
4.3%
Forearms
2.5%
Lower Back
1.8%
Rear Delts
1.7%
Other
1.3%
Stretching
0.8%
Adductors
0.8%
Olympic
0.8%
Abductors
0.4%
Cardio
0.3%
Week 1 Workouts
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Band Pull Apart | 2 | 20 reps | @5 |
| 1B | Push Up (Incline) | 2 | 10 reps | @5 |
| 1C | Rotator Cuff | 2 | 15 reps | @5 |
| Superset | ||||
| 2A | Bench Press (Barbell) | 4 | 5–8 reps | @7 |
| 2B | Pec Deck (Machine) | 4 | 15 reps | @9 |
| Superset | ||||
| 3A | Incline Chest Fly (Machine) | 3 | 15 reps | @9 |
| 3B | Arnold Press | 3 | 12 reps | @8.5 |
| 3C | Push Up | 3 | undefined+ reps | @10 |
| Superset | ||||
| 4A | Dips Between Chairs | 3 | undefined+ reps | @10 |
| 4B | Overhead Tricep Extension (Cable) | 3 | 15 reps | @9 |
| 4C | Close Grip Pushdown (Cable) | 1 | 15 reps | @9 |
| Superset | ||||
| 5A | Dead Bug | 3 | 20 reps | @10 |
| 5B | Cable Crunch | 3 | 15 reps | @10 |
| 5C | Ab Wheel | 1 | 10 reps | @10 |
| Superset | ||||
| 6A | Floor Press (Dumbbell) | 3 | 12 reps | @10 |
| 6B | Push Up | 3 | 10 reps | @10 |
| 6C | Burpee | 3 | 5 reps | @10 |
| 7 | Sauna | 1 | 15 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 2 | 15 reps | @5 |
| 1B | Leg Curl | 2 | 15 reps | @5 |
| 1C | Monster Walks | 2 | 20 reps | @5 |
| Superset | ||||
| 2A | Squat (Barbell) | 4 | 5–8 reps | @7 |
| 2B | Hack Squat | 4 | 12 reps | @7 |
| Superset | ||||
| 3A | Glute Kickback | 3 | 15 reps | @8 |
| 3B | Romanian Deadlift (Dumbbell) | 3 | 12–15 reps | @8 |
| Superset | ||||
| 4A | Leg Press | 3 | 12 reps | @9 |
| 4B | Step-Up (Weighted) | 3 | 24 reps | @9 |
| 4C | Wall Sit | 3 | 1 min | @10 |
| 5 | Stair Climber | 1 | 15 min | @10 |
| 6 | Sauna | 1 | 15 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Cat Cow Stretch | 2 | 0.5 min | @5 |
| 1B | Scapular Pull-Up | 2 | — | @5 |
| 1C | Empty Bar RDL | 2 | 15 reps | @5 |
| Superset | ||||
| 2A | Deadlift (Barbell) | 4 | 5–8 reps | @7 |
| 2B | Chest Supported Row (Machine) | 4 | 12 reps | @8 |
| Superset | ||||
| 3A | Shrug (Dumbbell) | 3 | 15 reps | @9 |
| 3B | Pull-Up (Bodyweight) | 3 | undefined+ reps | @9 |
| 3C | Farmer's Walk (Weighted) | 3 | 0.75–1 min | @9 |
| Superset | ||||
| 4A | Standing Multi-Flight (Reverse Fly) | 3 | 12–15 reps | @9 |
| 4B | Wide Grip Lat Pulldown | 3 | 12 reps | @8.5 |
| 4C | Standing Multi-Flight (Reverse Fly) | 3 | 12–15 reps | @9 |
| Superset | ||||
| 5A | Hanging Leg Raise | 3 | 12 reps | @10 |
| 5B | Russian Twist | 3 | 25 reps | @10 |
| 5C | Plank (Weighted) | 3 | 0.5 min | @10 |
| 6 | Sauna | 1 | 15 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Face Pull | 3 | 12 reps | @10 |
| 1B | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @10 |
| 1C | Standing Multi-Flight (Lateral Raise Angle) | 3 | 15 reps | @10 |
| Superset | ||||
| 2A | Incline Curl (Dumbbell) | 1 | 15 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 1 | 25 reps | @10 | ||
| 2B | Skull Crusher (Dumbbell) | 1 | 15 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 1 | 25 reps | @10 | ||
| 2C | Alternating Dumbbell Curl | 1 | 15 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 1 | 25 reps | @10 | ||
| 2D | Overhead Tricep Extension (Cable) | 1 | 15 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 1 | 25 reps | @10 | ||
| Superset | ||||
| 3A | Bench Press (Close Grip) | 5 | 12–20 reps | @10 |
| 3B | Preacher Curl (EZ Bar) | 5 | 12–20 reps | @10 |
| 4 | Single Arm Pushdown | 3 | 20 reps | @10 |
| 5 | Sauna | 1 | 15 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Single Arm Push Press (Dumbbell) | 2 | 20 reps | @5 |
| 1B | Rotator Cuff | 2 | 15 reps | @5 |
| 1C | Squat (Bodyweight) | 2 | 10 reps | @5 |
| Superset | ||||
| 2A | Push Press (Barbell) | 4 | 5–8 reps | @7 |
| 2B | Kettlebell Swing | 4 | 15 reps | @8 |
| 2C | Renegade Row | 3 | 20 reps | @9 |
| Superset | ||||
| 3A | Squat Thruster | 3 | 10 reps | @9 |
| 3B | High Pull | 3 | 10 reps | @9 |
| 3C | Push Up (Weighted) | 4 | 20 reps | @10 |
| Superset | ||||
| 4A | Snatch (Dumbbell) | 3 | 10 reps | @10 |
| 4B | Wall Ball | 3 | 12 reps | @10 |
| 4C | Devil'S Press | 3 | 8 reps | @10 |
| 5 | Sauna | 1 | 15 min | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, TMG Saga: Vol. 2 - Marking the Moistland is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
TMG Saga: Vol. 2 - Marking the Moistland 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
TMG Saga: Vol. 2 - Marking the Moistland 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.
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