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BoostcampPNG

The muscle butter program

by John C.

Program Description

The purpose is pretty simple, just lifting some weights

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 10, 2024 02:16
  • Last Edited
    Aug 10, 2024 11:21
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
12 reps
3 reps
1 reps
50%
70%
85%
95%
2
Incline Bench Press (Barbell)
2
7-15 reps
3
Dumbbell Bench Pullover
2
1
15 reps
25 reps
4
Pec Fly (Dumbbell)
3
7-15 reps
5
Seated Shoulder Press (Dumbbell)
3
7-15 reps
6
Arnold Press
2
7-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
3 reps
70%
85%
2
Incline Bench Press (Barbell)
2
7-15 reps
3
Dumbbell Bench Pullover
2
1
15 reps
25 reps
4
Pec Fly (Dumbbell)
3
7-15 reps
5
Seated Shoulder Press (Dumbbell)
3
7-15 reps
6
Arnold Press
2
7-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
3 reps
70%
85%
2
Incline Bench Press (Barbell)
2
7-15 reps
3
Dumbbell Bench Pullover
2
1
15 reps
25 reps
4
Pec Fly (Dumbbell)
3
7-15 reps
5
Seated Shoulder Press (Dumbbell)
3
7-15 reps
6
Arnold Press
2
7-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
12 reps
3 reps
1 reps
50%
70%
85%
95%
2
Incline Bench Press (Barbell)
2
7-15 reps
3
Dumbbell Bench Pullover
2
1
15 reps
25 reps
4
Pec Fly (Dumbbell)
3
7-15 reps
5
Seated Shoulder Press (Dumbbell)
3
7-15 reps
6
Arnold Press
2
7-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
3 reps
70%
85%
2
Incline Bench Press (Barbell)
2
7-15 reps
3
Dumbbell Bench Pullover
2
1
15 reps
25 reps
4
Pec Fly (Dumbbell)
3
7-15 reps
5
Seated Shoulder Press (Dumbbell)
3
7-15 reps
6
Arnold Press
2
7-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
3 reps
70%
85%
2
Incline Bench Press (Barbell)
2
7-15 reps
3
Dumbbell Bench Pullover
2
1
15 reps
25 reps
4
Pec Fly (Dumbbell)
3
7-15 reps
5
Seated Shoulder Press (Dumbbell)
3
7-15 reps
6
Arnold Press
2
7-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
12 reps
3 reps
1 reps
50%
70%
85%
95%
2
Incline Bench Press (Barbell)
2
7-15 reps
3
Dumbbell Bench Pullover
2
1
15 reps
25 reps
4
Pec Fly (Dumbbell)
3
7-15 reps
5
Seated Shoulder Press (Dumbbell)
3
7-15 reps
6
Arnold Press
2
7-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
12 reps
3 reps
70%
85%
2
Incline Bench Press (Barbell)
2
7-15 reps
3
Dumbbell Bench Pullover
2
1
15 reps
25 reps
4
Pec Fly (Dumbbell)
3
7-15 reps
5
Seated Shoulder Press (Dumbbell)
3
7-15 reps
6
Arnold Press
2
7-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
20 reps
15 reps
6 reps
2 reps
55%
70%
80%
90%
2
Upright Row (Barbell)
4
7-15 reps
3
Bent Over Row (Barbell)
4
7-15 reps
4
Lateral Raise (Dumbbell)
3
10-18 reps
5
Pull-Up (Weighted)
3
AMRAP
6
Leg Raise (Captain's Chair)
3
AMRAP
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Hammer Curl
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
15 reps
6 reps
70%
80%
2
Upright Row (Barbell)
4
7-15 reps
3
Bent Over Row (Barbell)
4
7-15 reps
4
Lateral Raise (Dumbbell)
3
10-18 reps
5
Pull-Up (Weighted)
3
AMRAP
6
Leg Raise (Captain's Chair)
3
AMRAP
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Hammer Curl
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
15 reps
6 reps
70%
80%
2
Upright Row (Barbell)
4
7-15 reps
3
Bent Over Row (Barbell)
4
7-15 reps
4
Lateral Raise (Dumbbell)
3
10-18 reps
5
Pull-Up (Weighted)
3
AMRAP
6
Leg Raise (Captain's Chair)
3
AMRAP
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Hammer Curl
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
20 reps
15 reps
6 reps
2 reps
55%
70%
80%
90%
2
Upright Row (Barbell)
4
7-15 reps
3
Bent Over Row (Barbell)
4
7-15 reps
4
Lateral Raise (Dumbbell)
3
10-18 reps
5
Pull-Up (Weighted)
3
AMRAP
6
Leg Raise (Captain's Chair)
3
AMRAP
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Hammer Curl
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
15 reps
6 reps
70%
80%
2
Upright Row (Barbell)
4
7-15 reps
3
Bent Over Row (Barbell)
4
7-15 reps
4
Lateral Raise (Dumbbell)
3
10-18 reps
5
Pull-Up (Weighted)
3
AMRAP
6
Leg Raise (Captain's Chair)
3
AMRAP
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Hammer Curl
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
15 reps
6 reps
70%
80%
2
Upright Row (Barbell)
4
7-15 reps
3
Bent Over Row (Barbell)
4
7-15 reps
4
Lateral Raise (Dumbbell)
3
10-18 reps
5
Pull-Up (Weighted)
3
AMRAP
6
Leg Raise (Captain's Chair)
3
AMRAP
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Hammer Curl
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
20 reps
15 reps
6 reps
2 reps
55%
70%
80%
90%
2
Upright Row (Barbell)
4
7-15 reps
3
Bent Over Row (Barbell)
4
7-15 reps
4
Lateral Raise (Dumbbell)
3
10-18 reps
5
Pull-Up (Weighted)
3
AMRAP
6
Leg Raise (Captain's Chair)
3
AMRAP
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Hammer Curl
4
6-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
15 reps
6 reps
70%
80%
2
Upright Row (Barbell)
4
7-15 reps
3
Bent Over Row (Barbell)
4
7-15 reps
4
Lateral Raise (Dumbbell)
3
10-18 reps
5
Pull-Up (Weighted)
3
AMRAP
6
Leg Raise (Captain's Chair)
3
AMRAP
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Hammer Curl
4
6-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
6 reps
3 reps
70%
80%
90%
2
Lunge (Dumbbell)
4
7-15 reps
3
Standing Calf Raise
3
7-15 reps
4
Squat (Paused)
3
12-18 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
70%
2
Lunge (Dumbbell)
4
7-15 reps
3
Standing Calf Raise
3
7-15 reps
4
Squat (Paused)
3
12-18 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
70%
2
Lunge (Dumbbell)
4
7-15 reps
3
Standing Calf Raise
3
7-15 reps
4
Squat (Paused)
3
12-18 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
6 reps
3 reps
70%
80%
90%
2
Lunge (Dumbbell)
4
7-15 reps
3
Standing Calf Raise
3
7-15 reps
4
Squat (Paused)
3
12-18 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
70%
2
Lunge (Dumbbell)
4
7-15 reps
3
Standing Calf Raise
3
7-15 reps
4
Squat (Paused)
3
12-18 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
70%
2
Lunge (Dumbbell)
4
7-15 reps
3
Standing Calf Raise
3
7-15 reps
4
Squat (Paused)
3
12-18 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
6 reps
3 reps
70%
80%
90%
2
Lunge (Dumbbell)
4
7-15 reps
3
Standing Calf Raise
3
7-15 reps
4
Squat (Paused)
3
12-18 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
70%
2
Lunge (Dumbbell)
4
7-15 reps
3
Standing Calf Raise
3
7-15 reps
4
Squat (Paused)
3
12-18 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
2
1
15 reps
25 reps
3
Cable Crossover
3
12-20 reps
4
Tricep Pushdown (Cable)
3
7-15 reps
5
Shoulder Press (Machine)
2
1
15 reps
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
2
1
15 reps
25 reps
3
Cable Crossover
3
12-20 reps
4
Tricep Pushdown (Cable)
3
7-15 reps
5
Shoulder Press (Machine)
2
1
15 reps
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
2
1
15 reps
25 reps
3
Cable Crossover
3
12-20 reps
4
Tricep Pushdown (Cable)
3
7-15 reps
5
Shoulder Press (Machine)
2
1
15 reps
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
2
1
15 reps
25 reps
3
Cable Crossover
3
12-20 reps
4
Tricep Pushdown (Cable)
3
7-15 reps
5
Shoulder Press (Machine)
2
1
15 reps
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
2
1
15 reps
25 reps
3
Cable Crossover
3
12-20 reps
4
Tricep Pushdown (Cable)
3
7-15 reps
5
Shoulder Press (Machine)
2
1
15 reps
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
2
1
15 reps
25 reps
3
Cable Crossover
3
12-20 reps
4
Tricep Pushdown (Cable)
3
7-15 reps
5
Shoulder Press (Machine)
2
1
15 reps
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
2
1
15 reps
25 reps
3
Cable Crossover
3
12-20 reps
4
Tricep Pushdown (Cable)
3
7-15 reps
5
Shoulder Press (Machine)
2
1
15 reps
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
60%
2
Chest Press (Machine)
2
1
15 reps
25 reps
3
Cable Crossover
3
12-20 reps
4
Tricep Pushdown (Cable)
3
7-15 reps
5
Shoulder Press (Machine)
2
1
15 reps
25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Lat Pulldown
3
6-12 reps
3
Lat Pulldown (Single Arm)
3
6-12 reps
4
Bicep Curl (Cable)
3
6-12 reps
5
Single Arm Iso Row
3
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Lat Pulldown
3
6-12 reps
3
Lat Pulldown (Single Arm)
3
6-12 reps
4
Bicep Curl (Cable)
3
6-12 reps
5
Single Arm Iso Row
3
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Lat Pulldown
3
6-12 reps
3
Lat Pulldown (Single Arm)
3
6-12 reps
4
Bicep Curl (Cable)
3
6-12 reps
5
Single Arm Iso Row
3
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Lat Pulldown
3
6-12 reps
3
Lat Pulldown (Single Arm)
3
6-12 reps
4
Bicep Curl (Cable)
3
6-12 reps
5
Single Arm Iso Row
3
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Lat Pulldown
3
6-12 reps
3
Lat Pulldown (Single Arm)
3
6-12 reps
4
Bicep Curl (Cable)
3
6-12 reps
5
Single Arm Iso Row
3
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Lat Pulldown
3
6-12 reps
3
Lat Pulldown (Single Arm)
3
6-12 reps
4
Bicep Curl (Cable)
3
6-12 reps
5
Single Arm Iso Row
3
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Lat Pulldown
3
6-12 reps
3
Lat Pulldown (Single Arm)
3
6-12 reps
4
Bicep Curl (Cable)
3
6-12 reps
5
Single Arm Iso Row
3
6-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
75%
2
Lat Pulldown
3
6-12 reps
3
Lat Pulldown (Single Arm)
3
6-12 reps
4
Bicep Curl (Cable)
3
6-12 reps
5
Single Arm Iso Row
3
6-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Leg Press
2
1
15 reps
20 reps
3
Leg Extension
3
7-15 reps
4
Leg Curl
3
7-15 reps
5
Seated Calf Raise
2
1
15 reps
25 reps
6
Lying Leg Curl
3
7-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Leg Press
2
1
15 reps
20 reps
3
Leg Extension
3
7-15 reps
4
Leg Curl
3
7-15 reps
5
Seated Calf Raise
2
1
15 reps
25 reps
6
Lying Leg Curl
3
7-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Leg Press
2
1
15 reps
20 reps
3
Leg Extension
3
7-15 reps
4
Leg Curl
3
7-15 reps
5
Seated Calf Raise
2
1
15 reps
25 reps
6
Lying Leg Curl
3
7-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Leg Press
2
1
15 reps
20 reps
3
Leg Extension
3
7-15 reps
4
Leg Curl
3
7-15 reps
5
Seated Calf Raise
2
1
15 reps
25 reps
6
Lying Leg Curl
3
7-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Leg Press
2
1
15 reps
20 reps
3
Leg Extension
3
7-15 reps
4
Leg Curl
3
7-15 reps
5
Seated Calf Raise
2
1
15 reps
25 reps
6
Lying Leg Curl
3
7-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Leg Press
2
1
15 reps
20 reps
3
Leg Extension
3
7-15 reps
4
Leg Curl
3
7-15 reps
5
Seated Calf Raise
2
1
15 reps
25 reps
6
Lying Leg Curl
3
7-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Leg Press
2
1
15 reps
20 reps
3
Leg Extension
3
7-15 reps
4
Leg Curl
3
7-15 reps
5
Seated Calf Raise
2
1
15 reps
25 reps
6
Lying Leg Curl
3
7-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
75%
2
Leg Press
2
1
15 reps
20 reps
3
Leg Extension
3
7-15 reps
4
Leg Curl
3
7-15 reps
5
Seated Calf Raise
2
1
15 reps
25 reps
6
Lying Leg Curl
3
7-15 reps
Week 1
1 / 8 Weeks
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
60%
2
Chest Press (Machine)
2 Sets
1 Set
15 Reps
25 Reps
3
Cable Crossover
3 Sets
12-20 Reps
4
Tricep Pushdown (Cable)
3 Sets
7-15 Reps
5
Shoulder Press (Machine)
2 Sets
1 Set
15 Reps
25 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
6 Reps
2 Reps
55%
70%
80%
90%
2
Upright Row (Barbell)
4 Sets
7-15 Reps
3
Bent Over Row (Barbell)
4 Sets
7-15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
10-18 Reps
5
Pull-Up (Weighted)
3 Sets
AMRAP
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Hammer Curl
4 Sets
6-12 Reps
Day 6
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Leg Press
2 Sets
1 Set
15 Reps
20 Reps
3
Leg Extension
3 Sets
7-15 Reps
4
Leg Curl
3 Sets
7-15 Reps
5
Seated Calf Raise
2 Sets
1 Set
15 Reps
25 Reps
6
Lying Leg Curl
3 Sets
7-15 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
6 Reps
3 Reps
70%
80%
90%
2
Lunge (Dumbbell)
4 Sets
7-15 Reps
3
Standing Calf Raise
3 Sets
7-15 Reps
4
Squat (Paused)
3 Sets
12-18 Reps
Day 5
1
Deadlift (Barbell)
3 Sets
10 Reps
75%
2
Lat Pulldown
3 Sets
6-12 Reps
3
Lat Pulldown (Single Arm)
3 Sets
6-12 Reps
4
Bicep Curl (Cable)
3 Sets
6-12 Reps
5
Single Arm Iso Row
3 Sets
6-12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
3 Reps
1 Reps
50%
70%
85%
95%
2
Incline Bench Press (Barbell)
2 Sets
7-15 Reps
3
Dumbbell Bench Pullover
2 Sets
1 Set
15 Reps
25 Reps
4
Pec Fly (Dumbbell)
3 Sets
7-15 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
7-15 Reps
6
Arnold Press
2 Sets
7-15 Reps