Mean Machine
This program is for people who mean business! Backing down is not an option, once you start you have to finish it otherwise your gains wont be legendary!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 3 | 6 reps | @6 |
| 1 | 6 reps | @7 | ||
| 2 | Bench Press (Close Grip) | 4 | 8 reps | @7 |
| 3 | Dip (Bodyweight) | 4 | 10 reps | @7 |
| 4 | Lateral Raise (Dumbbell) | 4 | 15 reps | @7 |
| 5 | Chest Fly (Machine) | 4 | 15 reps | @7 |
| 6 | Lying Tricep Extension (Barbell) | 4 | 12 reps | @7 |
| 7 | Overhead Tricep Extension (Cable) | 4 | 15 reps | @7 |
| 8 | Cable Crunch | 5 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 4 | 6 reps | @7 |
| 2 | Chin-Up (Bodyweight) | 4 | 8 reps | @7 |
| 3 | Dumbbell Row | 3 | 8 reps | @7 |
| 4 | Wide Grip Lat Pulldown | 2 | 12 reps | @7 |
| 1 | 10 reps | @8 | ||
| 5 | Bicep Curl (Barbell) | 4 | 12 reps | @7 |
| 6 | Hammer Curl | 3 | 12 reps | @7 |
| Superset | ||||
| 7A | Wrist Curls | 4 | 15 reps | @7 |
| 7B | Reverse Wrist Curl (Dumbbell) | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | @8 |
| 1 | 5 reps | @9 | ||
| 2 | Leg Press (45 Degrees) | 3 | 12 reps | @7 |
| 3 | Bulgarian Split Squat (Barbell) | 3 | 10 reps | @7 |
| 4 | Leg Extension | 3 | 15 reps | @7 |
| 5 | Leg Curl | 3 | 15 reps | @7 |
| 6 | Seated Calf Raise | 3 | 15 reps | @7 |
| 7 | Cable Crunch | 5 | 20 reps | @7 |
| 8 | Hyperextension | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 5 reps | @7 |
| 1 | 3 reps | @8 | ||
| 2 | Zercher Squat (Barbell) | 4 | 8 reps | @7 |
| 3 | Lying Leg Curl | 3 | 15 reps | @7 |
| 4 | Sissy Squat | 3 | 10 reps | @7 |
| 5 | Standing Calf Raise | 3 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 6 reps | @7 |
| 3 | Chin-Up (Bodyweight) | 3 | 8 reps | @7 |
| 4 | Dip (Bodyweight) | 3 | 12 reps | @7 |
| 5 | Upright Row (Cable) | 3 | 12 reps | @7 |
| Superset | ||||
| 6A | Lying Tricep Extension (Barbell) | 3 | 10 reps | @7 |
| 6B | Seated Dumbbell Curl | 3 | 10 reps | @7 |
| Superset | ||||
| 7A | Decline Crunch (Weighted) | 3 | 15 reps | @7 |
| 7B | Hanging Knee Raise | 3 | 10 reps | @7 |
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, Mean Machine 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 90 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.
Mean Machine 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mean Machine 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
