Beginner–IntermediateFree

Muscle Builder: Resensitization Plan

JL· Feb 2024

1athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Intermediate, Beginner

Goal

Muscle

Equipment

Full Gym

Session length

50 min

This four-week mesocycle is structured to induce a phase of resensitization in the body. Through the deliberate reduction in training volumes, the implementation of heavier weights, and a decreased variety of movements, the aim is to attenuate the body's adaptational response. This process serves to restore sensitivity to subsequent high-volume training phases. - Select weights tailored to the prescribed Reps and RPE. Lower Reps and higher RPE values indicate the use of heavier weights. - Allow 2-3 minutes of rest between exercises, with shorter rest periods for isolation exercises and longer intervals for compound movements. - Implement active rest between training days, engaging in moderate activities such as walking. - Although this program spans only four weeks, it is recommended to incorporate a week of active rest following its completion. While gym activity is ok during this period, it should be of a light intensity.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

12%

Quadriceps

11.2%

Triceps

10.8%

Glutes

8.8%

Biceps

8.2%

Upper Back

8.2%

Chest

Lats

7.2%

Front Delts

6.2%

Calves

Lower Back

5.6%

Abs

3.2%

Middle Delts

Forearms

1.2%

Other

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	4	6 reps	@7
2	Hack Squat	4	6 reps	@7
3	Bicep Curl (Barbell)	3	6 reps	@7
4	Calf Press (Leg Press Machine)	3	6 reps	@7

#	Exercise	Sets	Reps	Load
1	Barbell Row	4	6 reps	@7
2	Leg Extension	4	6 reps	@7
3	Incline Curl (Dumbbell)	3	6 reps	@7
4	Calf Press (Leg Press Machine)	3	6 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	5 reps	@7
2	Stiff Leg Deadlift	4	5 reps	@7
3	V-Handle Tricep Pushdown (Cable)	3	6 reps	@7
4	Upright Row (Cable)	3	6 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	4	5 reps	@7
2	Incline Bench Press (Smith Machine)	4	5 reps	@7
3	Skull Crushers (Smith Machine)	3	6 reps	@7
4	Leg Curl	4	6 reps	@7

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Muscle Builder: Resensitization 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 4 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 50 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.

Muscle Builder: Resensitization Plan is structured around 4 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Muscle Builder: Resensitization 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

Auto-progressionWeights and targets update automatically based on how you perform.

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