Merex's workout plan
Muscle building, strength and endurance training
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Fly (Machine) | 3 | 15 reps |
| 2 | Incline Chest Press (Machine) | 3 | 12 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 4 | Bench Press (Dumbbell) | 3 | 12 reps |
| 5 | Incline Chest Fly (Dumbbell) | 3 | 15 reps |
| 6 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 15 reps |
| 2 | Seated Row (Cable) | 3 | 12 reps |
| 3 | Barbell Row | 3 | 12 reps |
| 4 | Bent Over Row (Dumbbell) | 3 | 12 reps |
| 5 | Underhand Lat Pulldown | 3 | 15 reps |
| 6 | Bicep Curl (Cable) | 3 | 15 reps |
| 7 | Preacher Curl (Machine) | 3 | 15 reps |
| 8 | Wrist Curls | 3 | 15 reps |
| 9 | Reverse Wrist Curl (Barbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Machine) | 3 | 12 reps |
| 2 | Shoulder Press (Machine) | 3 | 15 reps |
| 3 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 5 | Face Pull | 3 | 15 reps |
| 6 | Shrug (Dumbbell) | 3 | 20 reps |
| 7 | Abs Crunch (Machine) | 3 | 15 reps |
| 8 | Sit Up | 3 | 15 reps |
| 9 | Lying Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Tricep Rope Push Down (Cable) | 3 | 15 reps |
| 2 | Overhead Tricep Extension (Cable) | 3 | 12 reps |
| 3 | Single dumbbell overhead tricep extension | 3 | 15 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 5 | Dip (Bodyweight) | 3 | 20 reps |
| 6 | Bicep Curl (Cable) | 3 | 15 reps |
| 7 | Preacher Curl (Machine) | 3 | 15 reps |
| 8 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 9 | Wrist Curls | 3 | 15 reps |
| 10 | Reverse Wrist Curl (Barbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 15 reps |
| 2 | Leg Extension | 3 | 12 reps |
| 3 | Front Squat (Dumbbell) | 3 | 12 reps |
| 4 | Leg Press | 3 | 15 reps |
| 5 | Lunge (Dumbbell) | 3 | 15 reps |
| 6 | Calf Raise (Machine) | 3 | 15 reps |
Common questions
Yes, Merex's workout plan is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 120 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.
Merex's workout plan 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Merex's workout plan 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
