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MUSCLE MUSCLE

by thundo I.

Program Description

Strength Maxing and fat loss

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 18, 2024 10:40
  • Last Edited
    Jun 18, 2025 08:41

Summary

Unleash your strength with the MUSCLE MUSCLE program, a focused 5-week journey designed for those ready to pack on muscle in just 3 days a week. This program combines a variety of dumbbell and bodyweight exercises, including Dumbbell Rows, Arnold Presses, and Deadlifts, to target all major muscle groups effectively. With a mix of high-intensity sets and progressive overload, you’ll build strength and definition that translates to real-world power. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Abs
22%
Upper Back
14.5%
Chest
13%
Triceps
11.6%
Lats
9.6%
Front Delts
8.1%
Biceps
6.7%
Forearms
5.2%
Rear Delts
4.9%
Middle Delts
1.2%
Quadriceps
1.2%
Glutes
0.9%
Hamstrings
0.6%
Lower Back
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
70 reps
140 reps
200 reps
RPE 10
RPE 10
RPE 10
2
Push Up
3
1
20 reps
5 reps
RPE 10
RPE 10
3
Face Pull
3
5 reps
RPE 8
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Chin-Up (Bodyweight)
1
50 reps
RPE 10
6
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
50 reps
RPE 10
8
Rear Delt Fly (Dumbbell)
1
50 reps
RPE 10
9
Single Arm High Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
70 reps
140 reps
200 reps
RPE 10
RPE 10
RPE 10
2
Push Up
3
1
20 reps
5 reps
RPE 10
RPE 10
3
Face Pull
3
5 reps
RPE 8
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Chin-Up (Bodyweight)
1
50 reps
RPE 10
6
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
50 reps
RPE 10
8
Rear Delt Fly (Dumbbell)
1
50 reps
RPE 10
9
Single Arm High Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
70 reps
140 reps
200 reps
RPE 10
RPE 10
RPE 10
2
Push Up
3
1
20 reps
5 reps
RPE 10
RPE 10
3
Face Pull
3
5 reps
RPE 8
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Chin-Up (Bodyweight)
1
50 reps
RPE 10
6
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
50 reps
RPE 10
8
Rear Delt Fly (Dumbbell)
1
50 reps
RPE 10
9
Single Arm High Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
70 reps
140 reps
200 reps
RPE 10
RPE 10
RPE 10
2
Push Up
3
1
20 reps
5 reps
RPE 10
RPE 10
3
Face Pull
3
5 reps
RPE 8
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Chin-Up (Bodyweight)
1
50 reps
RPE 10
6
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
50 reps
RPE 10
8
Rear Delt Fly (Dumbbell)
1
50 reps
RPE 10
9
Single Arm High Row (Cable)
1
50 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
70 reps
140 reps
200 reps
RPE 10
RPE 10
RPE 10
2
Push Up
3
1
20 reps
5 reps
RPE 10
RPE 10
3
Face Pull
3
5 reps
RPE 8
4
Pull-Up (Bodyweight)
1
50 reps
RPE 10
5
Chin-Up (Bodyweight)
1
50 reps
RPE 10
6
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
7
Preacher Curl (Dumbbell)
1
50 reps
RPE 10
8
Rear Delt Fly (Dumbbell)
1
50 reps
RPE 10
9
Single Arm High Row (Cable)
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
50 reps
RPE 8
2
Arnold Press
1
50 reps
RPE 8
3
Bench Press (Dumbbell)
1
50 reps
RPE 8
4
Wrist Curls
2
50 reps
RPE 8
5
Hammer Curl
1
50 reps
RPE 10
6
Wide Grip Pull-Up
1
50 reps
RPE 10
7
Dips Between Chairs
1
50 reps
RPE 10
8
Deadlift (Dumbbell)
1
50 reps
RPE 10
9
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
50 reps
RPE 8
2
Arnold Press
1
50 reps
RPE 8
3
Bench Press (Dumbbell)
1
50 reps
RPE 8
4
Wrist Curls
2
50 reps
RPE 8
5
Hammer Curl
1
50 reps
RPE 10
6
Wide Grip Pull-Up
1
50 reps
RPE 10
7
Dips Between Chairs
1
50 reps
RPE 10
8
Deadlift (Dumbbell)
1
50 reps
RPE 10
9
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
50 reps
RPE 8
2
Arnold Press
1
50 reps
RPE 8
3
Bench Press (Dumbbell)
1
50 reps
RPE 8
4
Wrist Curls
2
50 reps
RPE 8
5
Hammer Curl
1
50 reps
RPE 10
6
Wide Grip Pull-Up
1
50 reps
RPE 10
7
Dips Between Chairs
1
50 reps
RPE 10
8
Deadlift (Dumbbell)
1
50 reps
RPE 10
9
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
50 reps
RPE 8
2
Arnold Press
1
50 reps
RPE 8
3
Bench Press (Dumbbell)
1
50 reps
RPE 8
4
Wrist Curls
2
50 reps
RPE 8
5
Hammer Curl
1
50 reps
RPE 10
6
Wide Grip Pull-Up
1
50 reps
RPE 10
7
Dips Between Chairs
1
50 reps
RPE 10
8
Deadlift (Dumbbell)
1
50 reps
RPE 10
9
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
50 reps
RPE 8
2
Arnold Press
1
50 reps
RPE 8
3
Bench Press (Dumbbell)
1
50 reps
RPE 8
4
Wrist Curls
2
50 reps
RPE 8
5
Hammer Curl
1
50 reps
RPE 10
6
Wide Grip Pull-Up
1
50 reps
RPE 10
7
Dips Between Chairs
1
50 reps
RPE 10
8
Deadlift (Dumbbell)
1
50 reps
RPE 10
9
Wide Grip Rear Pull-Up
1
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
100 reps
RPE 10
2
Plank
3
2 mins
RPE 10
3
Push Up
1
50 reps
RPE 10
4
Dead Hang
1
5 reps
RPE 10
5
Side Plank
2
1 mins
RPE 10
6
Hollow Rock
2
1 mins
RPE 10
7
Reverse Plank
2
1 mins
RPE 10
8
Russian Twist
2
25 reps
RPE 10
9
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
100 reps
RPE 10
2
Plank
3
2 mins
RPE 10
3
Push Up
1
50 reps
RPE 10
4
Dead Hang
1
5 reps
RPE 10
5
Side Plank
2
1 mins
RPE 10
6
Hollow Rock
2
1 mins
RPE 10
7
Reverse Plank
2
1 mins
RPE 10
8
Russian Twist
2
25 reps
RPE 10
9
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
100 reps
RPE 10
2
Plank
3
2 mins
RPE 10
3
Push Up
1
50 reps
RPE 10
4
Dead Hang
1
5 reps
RPE 10
5
Side Plank
2
1 mins
RPE 10
6
Hollow Rock
2
1 mins
RPE 10
7
Reverse Plank
2
1 mins
RPE 10
8
Russian Twist
2
25 reps
RPE 10
9
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
100 reps
RPE 10
2
Plank
3
2 mins
RPE 10
3
Push Up
1
50 reps
RPE 10
4
Dead Hang
1
5 reps
RPE 10
5
Side Plank
2
1 mins
RPE 10
6
Hollow Rock
2
1 mins
RPE 10
7
Reverse Plank
2
1 mins
RPE 10
8
Russian Twist
2
25 reps
RPE 10
9
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sit Up
1
100 reps
RPE 10
2
Plank
3
2 mins
RPE 10
3
Push Up
1
50 reps
RPE 10
4
Dead Hang
1
5 reps
RPE 10
5
Side Plank
2
1 mins
RPE 10
6
Hollow Rock
2
1 mins
RPE 10
7
Reverse Plank
2
1 mins
RPE 10
8
Russian Twist
2
25 reps
RPE 10
9
Hanging Leg Raise
3
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 2
1
Dumbbell Row
1 Set
50 Reps
@8
2
Arnold Press
1 Set
50 Reps
@8
3
Bench Press (Dumbbell)
1 Set
50 Reps
@8
4
Wrist Curls
2 Sets
50 Reps
@8
5
Hammer Curl
1 Set
50 Reps
@10
6
Wide Grip Pull-Up
1 Set
50 Reps
@10
7
Dips Between Chairs
1 Set
50 Reps
@10
8
Deadlift (Dumbbell)
1 Set
50 Reps
@10
9
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
70 Reps
140 Reps
200 Reps
@10
@10
@10
2
Push Up
3 Sets
1 Set
20 Reps
5 Reps
@10
@10
3
Face Pull
3 Sets
5 Reps
@8
4
Pull-Up (Bodyweight)
1 Set
50 Reps
@10
5
Chin-Up (Bodyweight)
1 Set
50 Reps
@10
6
Wide Grip Rear Pull-Up
1 Set
50 Reps
@10
7
Preacher Curl (Dumbbell)
1 Set
50 Reps
@10
8
Rear Delt Fly (Dumbbell)
1 Set
50 Reps
@10
9
Single Arm High Row (Cable)
1 Set
50 Reps
@10
Day 3
1
Sit Up
1 Set
100 Reps
@10
2
Plank
3 Sets
2 mins
@10
3
Push Up
1 Set
50 Reps
@10
4
Dead Hang
1 Set
5 Reps
@10
5
Side Plank
2 Sets
1 mins
@10
6
Hollow Rock
2 Sets
1 mins
@10
7
Reverse Plank
2 Sets
1 mins
@10
8
Russian Twist
2 Sets
25 Reps
@10
9
Hanging Leg Raise
3 Sets
10 Reps
@8