Couch to Muscle up
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 7 reps | @5 |
| 1 | 7 reps | @6 | ||
| 2 | 7 reps | @7 | ||
| 2 | 7 reps | @9 | ||
| 2 | Deadlift (Barbell) | 1 | 10 reps | @6 |
| 1 | 7 reps | @8 | ||
| 2 | 5 reps | @9 | ||
| 2 | 3 reps | @10 | ||
| 3 | Lying Leg Raise | 2 | 20 reps | @10 |
| Superset | ||||
| 4A | Kettlebell Clean | 2 | 5 reps | @7 |
| 4B | Kettlebell Press | 2 | 5 reps | @7 |
| Superset | ||||
| 5A | Snatch (Kettlebell) | 2 | 5 reps | @7 |
| 5B | Kettlebell Swing | 2 | 5 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | 12 reps | @9 |
| 2 | Chin-Up (Bodyweight) | 2 | 12 reps | @9 |
| 3 | Overhead Press (Barbell) | 1 | 7 reps | @8 |
| 1 | 4 reps | @10 | ||
| 4 | Pull-Up (Weighted) | 3 | 6 reps | @8 |
| 5 | Chin-Up (Weighted) | 3 | 8 reps | @8 |
| Superset | ||||
| 6A | Pike Push Up | 1 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 2 | 7 reps | @9 | ||
| 6B | Lying Leg Raise | 3 | 20 reps | @10 |
| 7 | Pull-Up (Bodyweight) | 1 | 12 reps | @9 |
| 8 | Chin-Up (Bodyweight) | 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 2 | 5 reps | @10 |
| 2 | Chest Fly (Machine) | 1 | 15 reps | @7 |
| 2 | 10 reps | @8 | ||
| 3 | Bench Press (Barbell) | 1 | 10 reps | @7 |
| 1 | 8 reps | @8 | ||
| 2 | 7 reps | @9 | ||
| 4 | Lat Prayer | 3 | 10 reps | @8 |
| 5 | Seated Row (Cable) | 2 | 8 reps | @8 |
| 6 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 7 | Lat Pulldown | 3 | 8 reps | @8 |
| 8 | Hanging Leg Raise | 3 | 10 reps | @10 |
| 9 | Lateral Raise (Cable) | 2 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 5 reps | @10 |
| 2 | Muscle Up | 2 | 4 reps | @10 |
| Superset | ||||
| 3A | Split Squat (Barbell) | 2 | 10 reps | @8 |
| 1 | 10 reps | @7 | ||
| 3B | Front Squat (Barbell) | 2 | 10 reps | @8 |
| 1 | 10 reps | @7 | ||
| 4 | Pistol Squat | 2 | 10 reps | @10 |
| 5 | Hanging Leg Raise | 3 | 10 reps | @10 |
| 6 | Knee Raise (Captain's Chair) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 1 | 5 reps | @9 |
| 2 | Muscle Up | 2 | 4 reps | @9 |
| 3 | Dip (Bodyweight) | 1 | 10 reps | @10 |
| 4 | Dip (Weighted) | 1 | 5 reps | @7 |
| 2 | 6 reps | @8 | ||
| 2 | 6 reps | @9 | ||
| 5 | Pike Push Up | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @8 | ||
| 6 | Deficit Handstand Push Up | 3 | 5 reps | @10 |
| 7 | Hand Stand | 3 | 60 reps | @10 |
| Superset | ||||
| 8A | Nordic Curl | 2 | 10 reps | @10 |
| 8B | Reverse Nordic Curl | 2 | 10 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Couch to Muscle up is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 60 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.
Couch to Muscle up is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Couch to Muscle up 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
