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Captain America MS Program

by Paul M.
1 athletes joined

Program Description

The following workout is inspired by Chris Evans’ portrayal of the iconic character and is aimed to help you build your own superhero physique.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2024 07:08
  • Last Edited
    Aug 09, 2024 05:44
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
2
Squat (Barbell)
2
3
12 reps
5 reps
3
Deadlift (Barbell)
1
3
8 reps
5 reps
4
Jump Squat
2
5
Leg Extension
3
10 reps
6
Leg Curl
3
10 reps
7
Standing Calf Raise
2
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
3
Incline Bench Press (Dumbbell)
4
8 reps
4
Lat Pulldown
3
12 reps
5
Lateral Raise (Dumbbell)
3
12 reps
6
Push Up
3
15 reps
7
Seated Row (Machine)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
2
Trap Bar Deadlift
2
3
12 reps
5 reps
3
Front Squat (Barbell)
1
3
10 reps
6 reps
4
Leg Press
3
12 reps
5
Lying Leg Curl
3
12 reps
6
Jumping Lunges
3
7
Seated Calf Raise
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
3
Bench Press (Barbell)
2
3
12 reps
5 reps
4
Seated Shoulder Press (Dumbbell)
3
12 reps
5
Dumbbell Row
3
8 reps
6
Bicep Curl (Dumbbell)
3
10 reps
7
Tricep Rope Push Down (Cable)
3
12 reps
Week 1
1 / 12 Weeks
Day 1
1
Punching Bag
1 Set
5 mins
2
Squat (Barbell)
2 Sets
3 Sets
12 Reps
5 Reps
3
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
4
Jump Squat
2 Sets
5
Leg Extension
3 Sets
10 Reps
6
Leg Curl
3 Sets
10 Reps
7
Standing Calf Raise
2 Sets
15 Reps
Day 3
1
Bike
1 Set
2
Trap Bar Deadlift
2 Sets
3 Sets
12 Reps
5 Reps
3
Front Squat (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
4
Leg Press
3 Sets
12 Reps
5
Lying Leg Curl
3 Sets
12 Reps
6
Jumping Lunges
3 Sets
7
Seated Calf Raise
3 Sets
Day 4
1
Cable Crunch
4 Sets
15 Reps
2
Bent Over Row (Barbell)
2 Sets
3 Sets
12 Reps
5 Reps
3
Bench Press (Barbell)
2 Sets
3 Sets
12 Reps
5 Reps
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
5
Dumbbell Row
3 Sets
8 Reps
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
Day 2
1
Cable Crunch
4 Sets
15 Reps
2
Overhead Press (Barbell)
2 Sets
3 Sets
12 Reps
8 Reps
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Push Up
3 Sets
15 Reps
7
Seated Row (Machine)
3 Sets