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MOGGER2

by Keisari

Program Description

Unleash your potential with MOGGER2, a dynamic 4-week program designed for intermediate lifters ready to elevate their game. Committing just 60 minutes a day, five days a week, you'll blend bodybuilding, powerbuilding, and powerlifting techniques to sculpt muscle and enhance strength. This comprehensive routine requires a full gym setup, ensuring you have the tools to maximize your gains. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 19, 2025 08:12
  • Last Edited
    Dec 19, 2025 08:12
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Lats
11.9%
Front Delts
11.5%
Triceps
11%
Neck
11%
Middle Delts
8.3%
Chest
7.3%
Biceps
7.3%
Rear Delts
6%
Hamstrings
3.7%
Quadriceps
3.7%
Glutes
1.8%
Adductors
0.9%
Abs
0.9%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Barbell Row
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
2
Neck Curl
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
2
Neck Curl
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
2
Neck Curl
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
2
Neck Curl
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Tricep Pushdown (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Barbell Row
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Seated Row (Machine)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
4
Rear Delt Fly (Cable)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
6
Bayesian Curl
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
2
Neck Curl
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
3
Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
2
Neck Curl
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
3
Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
2
Neck Curl
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
3
Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
2
Neck Curl
2
1
10-30 reps
10-30 reps
RPE 9
RPE 10
3
Leg Curl
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Leg Extension
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@10
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@10
3
Barbell Row
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Bayesian Curl
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
7
Lateral Raise (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 2
1
Neck Extension
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@9
@9
@10
2
Neck Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@9
@9
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
5
Push Up
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@10
2
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@10
3
Seated Row (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4
Rear Delt Fly (Cable)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
5
Shrug (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Bayesian Curl
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 5
1
Neck Extension
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@9
@9
@10
2
Neck Curl
1 Set
1 Set
1 Set
10-30 Reps
10-30 Reps
10-30 Reps
@9
@9
@10
3
Leg Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
4
Squat (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10
5
Leg Extension
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@10