All LevelsFree

Muscle making program

Build muscle get big get lean

Noah C.· Oct 2024

Free on iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Beginner, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

100 min

To put on muscle mass and weight to then shred down to a low body fat

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Upper Back

14.9%

Lats

13.7%

Front Delts

13.4%

Chest

13.2%

Triceps

12%

Biceps

8.8%

Middle Delts

8.2%

Rear Delts

Quadriceps

3.7%

Hamstrings

2.8%

Glutes

1.5%

Calves

1.5%

Forearms

1.3%

Adductors

0.6%

Abs

0.3%

Abductors

0.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	2	8 reps	@10
2	Lat Pulldown	2	8 reps	@10
3	Seated Row (Cable)	2	8 reps	@10
4	Lat Pullover	2	8 reps	@10
5	Barbell Row	2	6 reps	@10
6	Rear Delt Fly (Cable)	2	12 reps	@10
7	Shrug (Dumbbell)	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	8 reps	@10
2	Chest Press (Machine)	2	8 reps	@10
3	Chest Fly (Cable)	2	8 reps	@10
4	Low To High Fly (cable)	2	8 reps	@10
5	Seated Shoulder Press (Dumbbell)	2	12 reps	@10
6	Lateral Raise (Cable)	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	2	8 reps	@10
2	Leg Press	1	8 reps	@10
3	Leg Extension	2	8 reps	@10
4	Lying Leg Curl	2	8 reps	@10
5	Seated Calf Raise	2	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Curl (Dumbbell)	2	8 reps	@10
2	Hammer Curl	2	8 reps	@10
3	Bicep Curl (Cable)	2	8 reps	@10
4	Bicep Curl (Barbell)	1	12 reps	@10
5	Dip (Bodyweight)	1	10 reps	@10
6	Skull Crusher (Dumbbell)	2	8 reps	@10
7	Single Arm Tricep Extension (Cable)	2	8 reps	@10
8	V-Handle Tricep Pushdown (Cable)	2	8 reps	@10
9	Seated Dip (Machine)	2	6 reps	@10
10	Lateral Raise (Cable)	2	12 reps	@10
11	Lateral Raise (Dumbbell)	1	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	2	8 reps	@10
2	Lat Pulldown	2	8 reps	@10
3	Seated Row (Cable)	2	8 reps	@10
4	Lat Pullover	2	8 reps	@10
5	Barbell Row	2	6 reps	@10
6	Rear Delt Fly (Cable)	2	12 reps	@10
7	Shrug (Dumbbell)	2	8 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Dumbbell)	2	8 reps	@10
2	Chest Press (Machine)	2	8 reps	@10
3	Chest Fly (Cable)	2	8 reps	@10
4	Low To High Fly (cable)	2	8 reps	@10
5	Seated Shoulder Press (Dumbbell)	2	12 reps	@10
6	Lateral Raise (Cable)	2	12 reps	@10

Weeks 2–12 are in the app

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

Common questions

Yes, Muscle making program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 100 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.

Muscle making program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Muscle making program 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.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android