Mugetsu Method 無月 - Be Strong, Jacked And Fast! ⚡️💪🏻
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 1 | 1 rep | @7–8 |
| 1 | 5 reps | @8–8 | ||
| 4 | 5 reps | @6–7 | ||
| 1 | 15 reps | @9–9.5 | ||
| 2 | Paused Bench Press: 3 Seconds Counts Pause | 1 | 1 rep | @7–9 |
| 4 | 4 reps | @7–7 | ||
| 3 | Trap Bar Jumps | 4 | 4 reps | @6 |
| 4 | Hops | 3 | 20 sec | @6 |
| 5 | Block Pull (Barbell) | 2 | 3 reps | @6–7 |
| 6 | Back Extension (Weighted) | 2 | 8–12 reps | @9–10 |
| 7 | Hanging Leg Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 1 rep | @8–9 |
| 1 | 5 reps | @7–8 | ||
| 3 | 5 reps | @6–7 | ||
| 2 | Overhead Press (Barbell) | 1 | AMRAP | @10 |
| 3 | Chin-Up (Weighted) | 3 | 6–8 reps | @6–7 |
| 4 | Lateral Raise (Cable) | 2 | 10–15 reps | @9–10 |
| 5 | Face Pull | 3 | 8–12 reps | @9–10 |
| 6 | Dip (Weighted) | 4 | 6–10 reps | @7–8 |
| 7 | Pinwheel Curl | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sprint | 6 | 1 rep | 80% |
| 2 | Power Snatch | 6 | 3 reps | @6 |
| 3 | Vertical Jump | 5 | 2 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 1 | 1 rep | @7 |
| 2 | Sumo Deadlift (Barbell) | 1 | 3 reps | @7–8 |
| 3 | Sumo Deadlift (Barbell) | 4 | 3 reps | @6 |
| 4 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps | @7–8 |
| 5 | Front Squat (Paused) | 5 | 6 reps | @7 |
| 6 | Glute-Ham Raise | 2 | 4–8 reps | @9 |
| 7 | Box Jump | 5 | 3–5 reps | @6 |
| 8 | Side Bend (Dumbbell) | 2 | 10–14 reps | @9.5 |
| 9 | Decline Crunch (Weighted) | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | @7–8 |
| 1 | 5 reps | @7–8 | ||
| 5 | 5 reps | @6–7 | ||
| 2 | Squat (Barbell) | 2 | 2–4 reps | 60% |
| 3 | Chest Supported Row (Dumbbell) | 4 | 6–10 reps | @8–9 |
| 4 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 6–8 reps | @7 |
| 5 | High Pull | 4 | 3 reps | @6 |
| 6 | Katana Extension | 2 | 10–14 reps | @10 |
| 7 | Bicep Curl (EZ Bar) | 1 | 8–12 reps | @10 |
| 8 | Face Pull | 2 | 10–14 reps | @10 |
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, Mugetsu Method 無月 - Be Strong, Jacked And Fast! ⚡️💪🏻 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 garage 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 100 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.
Mugetsu Method 無月 - Be Strong, Jacked And Fast! ⚡️💪🏻 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.
Mugetsu Method 無月 - Be Strong, Jacked And Fast! ⚡️💪🏻 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
