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Optimizing muscle groups

by Yeshe Gould G.

Program Description

To gain strength and muscle and also to optimize your muscles so that they can function properly and better

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 22, 2024 01:10
  • Last Edited
    Jun 18, 2025 09:01

Summary

Unleash your strength with the **Optimizing Muscle Groups** program, a comprehensive 8-week journey designed to sculpt and define your physique. Committing to 5 days a week, you'll engage in a variety of exercises targeting major muscle groups, including bodyweight dips, barbell bench presses, and dynamic pull-ups. Each session is carefully crafted to enhance muscle growth and improve overall fitness, ensuring you maximize your gains. Get ready to challenge yourself, build strength, and achieve the results you've been striving for!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
RPE 8
2
Deadlift (Dumbbell)
1
RPE 7.5
3
Lateral Lunge
1
RPE 7.5
4
Lunge (Dumbbell)
1
RPE 7
5
Split Squat (Dumbbell)
1
RPE 7
6
Sit Up
1
RPE 8
7
Suitcase Carry
1
0.1 mins
RPE 7.5
8
Hip Thrust (Barbell)
1
RPE 8.5
9
Knee Raise (Captain's Chair)
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
RPE 8
2
Chin-Up (Bodyweight)
1
RPE 8
3
Bicep Curl (Barbell)
1
RPE 8.5
4
High Pull
1
RPE 8
5
Pull On Ball Exercise
1
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
RPE 8
2
Chest Fly (Dumbbell)
1
RPE 9.5
3
Push Up
1
RPE 9.5
4
Overhead Press (Barbell)
1
RPE 8
5
Lateral Raise (Dumbbell)
1
RPE 8.5
6
Bench Press (Barbell)
1
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
-
2
Deadlift (Paused)
1
-
3
Couch Stretch with Reachovers
1
-
4
World's Greatest Stretch
1
-
5
Stretching
1
5 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
20 mins
-
Week 1
1 / 8 Weeks
Day 3
1
Dip (Bodyweight)
1 Set
@8
2
Chest Fly (Dumbbell)
1 Set
@9.5
3
Push Up
1 Set
@9.5
4
Overhead Press (Barbell)
1 Set
@8
5
Lateral Raise (Dumbbell)
1 Set
@8.5
6
Bench Press (Barbell)
1 Set
@8.5
Day 2
1
Pull-Up (Bodyweight)
1 Set
@8
2
Chin-Up (Bodyweight)
1 Set
@8
3
Bicep Curl (Barbell)
1 Set
@8.5
4
High Pull
1 Set
@8
5
Pull On Ball Exercise
1 Set
@9.5
Day 4
1
Lunge (Dumbbell)
3 Sets
-
2
Deadlift (Paused)
1 Set
-
3
Couch Stretch with Reachovers
1 Set
-
4
World's Greatest Stretch
1 Set
-
5
Stretching
1 Set
5 mins
@8.5
Day 1
1
Squat (Barbell)
1 Set
@8
2
Deadlift (Dumbbell)
1 Set
@7.5
3
Lateral Lunge
1 Set
@7.5
4
Lunge (Dumbbell)
1 Set
@7
5
Split Squat (Dumbbell)
1 Set
@7
6
Sit Up
1 Set
@8
7
Suitcase Carry
1 Set
0.1 mins
@7.5
8
Hip Thrust (Barbell)
1 Set
@8.5
9
Knee Raise (Captain's Chair)
1 Set
@8
Day 5
1
Sprint
1 Set
20 mins
-