Power Mountaindog Strength with arm train (1)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pec Deck (Machine) | 4 | 10 reps | @8 |
| 2 | Bench Press (Barbell) | 1 | 5 reps | 75% |
| 1 | 3 reps | 85% | ||
| 1 | 2 reps | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 5 reps | 85% | ||
| 3 | Incline Bench Press (Dumbbell) | 4 | 8–15 reps | @8.5 |
| 4 | Chest Fly (Cable) | 4 | 10–15 reps | @6–8 |
| 5 | Seated Shoulder Press (Dumbbell) | 5 | 8–12 reps | @8 |
| 6 | Lateral Raise (Machine) | 5 | 15 reps | @8 |
| 7 | V-Handle Tricep Pushdown (Cable) | 5 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Arm Pull Down | 3 | 10 reps | @6 |
| 2 | Pull-Up (Bodyweight) | 2 | 10–15 reps | @10 |
| 2 | 9–15 reps | @10 | ||
| 1 | 8–15 reps | @10 | ||
| 3 | High Row | 5 | 12–15 reps | @8.5 |
| 4 | Seated Row (Cable) | 4 | 10 reps | @10 |
| 5 | Lat Pulldown | 4 | 12–15 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 4 | 8–12 reps | @8.5 |
| 7 | Preacher Curl (Barbell) | 4 | 8–12 reps | @9 |
| 8 | Lat Pulldown (Single Arm) | 3 | 8–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps | 40% |
| 2 | Deadlift (Barbell) | 1 | 5 reps | 75% |
| 1 | 3 reps | 85% | ||
| 1 | 2 reps | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 3 reps | 80% | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps | @10 |
| 4 | Leg Curl | 5 | 8–12 reps | @9 |
| 5 | Leg Extension | 5 | 8–12 reps | @9 |
| 6 | Hip Abductor (Machine) | 4 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bicep Curl (Cable) | 4 | 8–12 reps | @9 |
| 2 | Bicep Curl (Cable) | 4 | 8–12 reps | @9 |
| 3 | Lying Tricep Extension (Barbell) | 4 | 12–15 reps | @7.5 |
| 4 | Run | 1 | 25 min | @7.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lateral Raise (Machine) | 4 | 10 reps | @8 |
| 2 | Seated Military Press (Smith Machine) | 5 | 3–12 reps | @9 |
| 3 | Shoulder Press (Machine) | 4 | 10 reps | @10 |
| 4 | Incline Bench Press (Barbell) | 3 | 8–12 reps | @8.5 |
| 5 | Chest Fly (Machine) | 4 | 8–15 reps | @8 |
| Superset | ||||
| 6A | Tricep Rope Push Down (Cable) | 2 | 10–12 reps | @8 |
| 2 | 9–12 reps | @8 | ||
| 6B | Overhead Tricep Extension (Cable) | 4 | 8–12 reps | @10 |
| 7 | Lateral Raise (Machine) | 4 | 10–15 reps | @9.5 |
| 8 | Dip (Bodyweight) | 3 | 1–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Arm Pull Down | 3 | 10 reps | @6 |
| 2 | Pull-Up (Bodyweight) | 2 | 10–12 reps | @10 |
| 2 | 9–12 reps | @10 | ||
| 1 | 8–12 reps | @10 | ||
| 3 | Barbell Row | 1 | 8 reps | 65% |
| 1 | 7 reps | 70% | ||
| 1 | 6 reps | 75% | ||
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 80% | ||
| 4 | Lat Pulldown | 4 | 10 reps | @10 |
| 5 | Bicep Curl (Dumbbell) | 5 | 8–12 reps | @8.5 |
| 6 | Hammer Curl | 5 | 8–12 reps | @8.5 |
| 7 | Low Row | 4 | 8–12 reps | @8.5 |
| 8 | Rear Delt Fly (Machine) | 4 | 12–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps | 40% |
| 2 | Squat (Barbell) | 1 | 5 reps | 75% |
| 1 | 3 reps | 85% | ||
| 1 | 2 reps | 95% | ||
| 1 | 3 reps | 90% | ||
| 1 | 3 reps | 80% | ||
| 3 | Leg Press | 4 | 10 reps | @10 |
| 4 | Lying Leg Curl | 5 | 8–12 reps | @8 |
| 5 | Leg Extension | 5 | 8–12 reps | @8 |
| 6 | Seated Calf Raise | 5 | 8–12 reps | @8 |
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, Power Mountaindog Strength with arm train (1) 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 140 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.
Power Mountaindog Strength with arm train (1) is structured around 7 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.
Power Mountaindog Strength with arm train (1) 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
