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Muz

by Lachlan yule
2 athletes joined

Program Description

Designed to build a strength base, focused predominately on the lower body.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 19, 2024 06:33
  • Last Edited
    Jun 18, 2025 09:09

Summary

Get ready to sculpt your core and strengthen your back with the Muz program! Over the next 6 weeks, you'll engage in 4 days of targeted workouts designed to enhance your stability and power. Each session combines dynamic exercises like weighted back extensions and deadlifts to build strength and endurance. Perfect for anyone looking to elevate their fitness game, this program will challenge you while keeping your workouts fresh and effective. Join now and feel the transformation!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18%
Abs
15.6%
Glutes
15%
Hamstrings
9.6%
Triceps
7.6%
Lower Back
5.7%
Chest
5.7%
Front Delts
5%
Upper Back
4.4%
Lats
4.4%
Middle Delts
2.5%
Adductors
2.4%
Biceps
1.9%
Other
1.6%
Abductors
0.4%
Forearms
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
RPE 8
2
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
3
Leg Extension
5
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Leg Press
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Box Jump
3
15 reps
RPE 7
3
Goblet Squat
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Box Jump
3
15 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Box Jump
3
15 reps
RPE 8
3
Goblet Squat
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
RPE 7
2
Oblique Crunch
3
15 reps
RPE 7
3
Abs Crunch (Weighted)
3
15 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6
5
Side Plank
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
RPE 7.5
2
Oblique Crunch
3
15 reps
RPE 7.5
3
Abs Crunch (Weighted)
3
15 reps
RPE 8
4
Plank
3
1 mins
RPE 6.5
5
Side Plank
3
0.5 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
3
12 reps
RPE 7
2
Oblique Crunch
3
15 reps
RPE 7
3
Abs Crunch (Weighted)
3
15 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6
5
Side Plank
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2
25 reps
30 reps
RPE 6
RPE 7
2
Russian Twist
4
30 reps
RPE 6
3
Decline Crunch
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2
25 reps
30 reps
RPE 6.5
RPE 7.5
2
Russian Twist
4
30 reps
RPE 7
3
Decline Crunch
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
2
25 reps
30 reps
RPE 6.5
RPE 7.5
2
Russian Twist
4
30 reps
RPE 7
3
Decline Crunch
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
6
15 reps
RPE 7
3
Good Morning
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
15 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
6
15 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
15 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Lat Pulldown
6
15 reps
RPE 7
3
Good Morning
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Seated Row (Cable)
3
15 reps
RPE 7
3
Hip Thrust (Barbell)
1
3
1
20 reps
15 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
15 reps
RPE 7.5
3
Hip Thrust (Barbell)
1
3
1
20 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
15 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Hip Thrust (Barbell)
1
3
1
20 reps
15 reps
12 reps
RPE 7
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 6.5
2
Military Press (Barbell)
3
15 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
12 reps
RPE 6.5
RPE 7
2
Military Press (Barbell)
3
15 reps
RPE 6.5
3
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
12 reps
RPE 6
RPE 6.5
2
Military Press (Barbell)
3
15 reps
RPE 6
3
Tricep Rope Push Down (Cable)
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 7
2
Thruster (Barbell)
1
1
2
15 reps
12 reps
10 reps
RPE 6
RPE 6.5
RPE 7
3
Push Up (Weighted)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 7.5
2
Thruster (Barbell)
1
1
2
15 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
3
Push Up (Weighted)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 8
2
Thruster (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Push Up (Weighted)
3
15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Back Extension (Weighted)
3 Sets
12 Reps
@7
2
Oblique Crunch
3 Sets
15 Reps
@7
3
Abs Crunch (Weighted)
3 Sets
15 Reps
@7.5
4
Plank
3 Sets
1 mins
@6
5
Side Plank
3 Sets
0.5 mins
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
2
Lat Pulldown
6 Sets
15 Reps
@7
3
Good Morning
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
@6
@6.5
2
Military Press (Barbell)
3 Sets
15 Reps
@6
3
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
@6
@6.5
@7
@7.5
@8
2
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@6.5
@7
@7.5
3
Leg Extension
5 Sets
15 Reps
@7