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Muse

by Musafiri K.
1 athletes joined

Program Description

To be in shape

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Apr 13, 2024 05:02
  • Last Edited
    Jun 18, 2025 12:11

Summary

Discover the Muse program, a focused 4-week training plan designed to sculpt and strengthen your upper body and core. With just two sessions per week, you'll engage in a variety of dumbbell exercises, including Hammer Curls, Floor Presses, and Russian Twists, ensuring a balanced workout that targets key muscle groups. Perfect for those with a garage gym setup, this program emphasizes intensity and proper form to maximize your gains. Get ready to elevate your strength and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.6%
Front Delts
12.2%
Biceps
11.6%
Quadriceps
9.4%
Chest
8.7%
Triceps
8.4%
Upper Back
7.5%
Glutes
7.4%
Middle Delts
6.4%
Hamstrings
5.4%
Lats
4.9%
Forearms
2.6%
Lower Back
1.5%
Adductors
1.1%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5 reps
RPE 8.5
2
Front Raise
2
6 reps
RPE 8.5
3
Floor Press (Dumbbell)
2
9 reps
RPE 8.5
4
Dumbbell Row
2
7 reps
RPE 8.5
5
Seated Dumbbell Curl
2
7 reps
RPE 8.5
6
Russian Twist (Dumbbell)
2
8 reps
RPE 8.5
7
Deadlift (Smith Machine)
2
9 reps
RPE 8.5
8
Split Squat (Smith Machine)
2
7 reps
RPE 8.5
9
Side Bend (Dumbbell)
2
11 reps
RPE 8
10
Overhead Press (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6 reps
RPE 8
2
Front Raise
2
9 reps
RPE 8
3
Floor Press (Dumbbell)
2
9 reps
RPE 8
4
Dumbbell Row
2
9 reps
RPE 8
5
Arnold Press
2
6 reps
RPE 8
6
Pec Fly (Dumbbell)
2
9 reps
RPE 8
7
Seated Dumbbell Curl
2
9 reps
RPE 8
8
Squat (Smith Machine)
2
9 reps
RPE 8
9
Abs Crunch (Weighted)
2
9 reps
RPE 10
10
Russian Twist (Dumbbell)
2
8 reps
RPE 8
11
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
12
Deadlift (Smith Machine)
2
8 reps
RPE 8
13
Split Squat (Smith Machine)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
9 reps
RPE 8
2
Hammer Curl
2
9 reps
RPE 8
3
Front Raise
2
5 reps
RPE 8
4
Floor Press (Dumbbell)
2
5 reps
RPE 8
5
Dumbbell Row
2
9 reps
RPE 8
6
Seated Dumbbell Curl
2
5 reps
RPE 8
7
Squat (Smith Machine)
2
6 reps
RPE 8
8
Abs Crunch (Weighted)
2
8 reps
RPE 8
9
Russian Twist (Dumbbell)
2
8 reps
RPE 8
10
Deadlift (Smith Machine)
2
8 reps
RPE 8
11
Split Squat (Smith Machine)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Front Raise
2
8 reps
RPE 8
3
Arnold Press
2
8 reps
RPE 8
4
Floor Press (Dumbbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
8 reps
RPE 8.5
6
Pec Fly (Dumbbell)
2
8 reps
RPE 6.5
7
Seated Dumbbell Curl
2
5 reps
RPE 8
8
Squat (Smith Machine)
2
5 reps
RPE 8
9
Abs Crunch (Weighted)
2
5 reps
RPE 8
10
Russian Twist (Dumbbell)
2
8 reps
RPE 8
11
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
12
Deadlift (Smith Machine)
2
8 reps
RPE 8
13
Split Squat (Smith Machine)
2
5 reps
RPE 8
14
Skull Crusher
2
8 reps
RPE 8
15
Shrug (Dumbbell)
2
8 reps
RPE 8
16
Concentration Curl
2
8 reps
RPE 8
17
Side Bend (Dumbbell)
2
8 reps
RPE 8
18
Pullover (Dumbbell)
2
8 reps
RPE 8
19
Overhead Press (Dumbbell)
2
7 reps
RPE 7.5
20
Bench Press (Smith Machine)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
5 reps
RPE 8.5
2
Front Raise
2
6 reps
RPE 8.5
3
Floor Press (Dumbbell)
2
9 reps
RPE 8.5
4
Dumbbell Row
2
7 reps
RPE 8.5
5
Seated Dumbbell Curl
2
7 reps
RPE 8.5
6
Russian Twist (Dumbbell)
2
8 reps
RPE 8.5
7
Deadlift (Smith Machine)
2
9 reps
RPE 8.5
8
Split Squat (Smith Machine)
2
7 reps
RPE 8.5
9
Side Bend (Dumbbell)
2
11 reps
RPE 8
10
Overhead Press (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
1
6 reps
5 reps
-
-
2
Floor Press (Dumbbell)
2
5 reps
-
3
Front Raise
2
6 reps
-
4
Hammer Curl
2
5 reps
-
5
Seated Dumbbell Curl
2
5 reps
-
6
Pec Fly (Dumbbell)
2
5 reps
-
7
Side Bend (Dumbbell)
2
6 reps
-
8
Overhead Press (Dumbbell)
2
6 reps
-
9
Bench Press (Smith Machine)
2
5 reps
-
10
Skull Crusher
2
6 reps
-
11
Shrug (Dumbbell)
2
5 reps
-
12
Bent Over Row (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
2
9 reps
RPE 8
2
Hammer Curl
2
9 reps
RPE 8
3
Front Raise
2
5 reps
RPE 8
4
Floor Press (Dumbbell)
2
5 reps
RPE 8
5
Dumbbell Row
2
9 reps
RPE 8
6
Seated Dumbbell Curl
2
5 reps
RPE 8
7
Squat (Smith Machine)
2
6 reps
RPE 8
8
Abs Crunch (Weighted)
2
8 reps
RPE 8
9
Russian Twist (Dumbbell)
2
8 reps
RPE 8
10
Deadlift (Smith Machine)
2
8 reps
RPE 8
11
Split Squat (Smith Machine)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
8 reps
RPE 8
2
Front Raise
2
8 reps
RPE 8
3
Arnold Press
2
8 reps
RPE 8
4
Floor Press (Dumbbell)
2
8 reps
RPE 8
5
Dumbbell Row
2
8 reps
RPE 8.5
6
Pec Fly (Dumbbell)
2
8 reps
RPE 6.5
7
Seated Dumbbell Curl
2
5 reps
RPE 8
8
Squat (Smith Machine)
2
5 reps
RPE 8
9
Abs Crunch (Weighted)
2
5 reps
RPE 8
10
Russian Twist (Dumbbell)
2
8 reps
RPE 8
11
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
12
Deadlift (Smith Machine)
2
8 reps
RPE 8
13
Split Squat (Smith Machine)
2
5 reps
RPE 8
14
Skull Crusher
2
8 reps
RPE 8
15
Shrug (Dumbbell)
2
8 reps
RPE 8
16
Concentration Curl
2
8 reps
RPE 8
17
Side Bend (Dumbbell)
2
8 reps
RPE 8
18
Pullover (Dumbbell)
2
8 reps
RPE 8
19
Overhead Press (Dumbbell)
2
7 reps
RPE 7.5
20
Bench Press (Smith Machine)
2
8 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Hammer Curl
2 Sets
5 Reps
@8.5
2
Front Raise
2 Sets
6 Reps
@8.5
3
Floor Press (Dumbbell)
2 Sets
9 Reps
@8.5
4
Dumbbell Row
2 Sets
7 Reps
@8.5
5
Seated Dumbbell Curl
2 Sets
7 Reps
@8.5
6
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8.5
7
Deadlift (Smith Machine)
2 Sets
9 Reps
@8.5
8
Split Squat (Smith Machine)
2 Sets
7 Reps
@8.5
9
Side Bend (Dumbbell)
2 Sets
11 Reps
@8
10
Overhead Press (Dumbbell)
2 Sets
10 Reps
@8
Day 2
1
Hammer Curl
2 Sets
5 Reps
@8.5
2
Front Raise
2 Sets
6 Reps
@8.5
3
Floor Press (Dumbbell)
2 Sets
9 Reps
@8.5
4
Dumbbell Row
2 Sets
7 Reps
@8.5
5
Seated Dumbbell Curl
2 Sets
7 Reps
@8.5
6
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8.5
7
Deadlift (Smith Machine)
2 Sets
9 Reps
@8.5
8
Split Squat (Smith Machine)
2 Sets
7 Reps
@8.5
9
Side Bend (Dumbbell)
2 Sets
11 Reps
@8
10
Overhead Press (Dumbbell)
2 Sets
10 Reps
@8