Question 1

Is Muscle making program free?

Accepted Answer

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.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

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.

#	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

Muscle making program

Overview

Who it's for

Muscle engagement

Common questions

Get started