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The Musclecorn Workout

by Ammon W.
3 athletes joined

Program Description

Get absolutely yoked

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 10, 2024 11:54
  • Last Edited
    Jun 18, 2025 12:29

Summary

Unleash your inner strength with The Musclecorn Workout, a dynamic 1-week program designed to sculpt and define your physique. Comprising three focused sessions, this plan incorporates a mix of cardio and resistance training, featuring exercises like the Barbell Bench Press and Squats, ensuring a full-body challenge. Each workout is crafted to maximize your gains, with a blend of compound and isolation movements that target major muscle groups. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.5%
Abs
11.5%
Front Delts
10.6%
Lats
8.8%
Chest
7.9%
Triceps
7.4%
Quadriceps
6.8%
Middle Delts
6.1%
Hamstrings
5.4%
Other
4.5%
Rear Delts
4.1%
Biceps
4.1%
Calves
3.4%
Glutes
2.7%
Adductors
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
3
Tricep Rope Push Down (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Pec Fly (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Front Raise
1
2
10 reps
10 reps
RPE 6
RPE 8
6
Arnold Press
1
2
10 reps
10 reps
RPE 6
RPE 8
7
Lateral Raise (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
RPE 6
2
Squat (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Seated Hamstring Curl
1
2
10 reps
10 reps
RPE 6
RPE 8
5
Standing Calf Raise
1
2
10 reps
10 reps
RPE 6
RPE 8
6
Plank
3
30 mins
-
7
Sit Up
3
15 reps
-
8
Russian Twist
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 6
RPE 8
3
Dumbbell Row
1
2
10 reps
10 reps
RPE 6
RPE 8
4
Shrug (Barbell)
1
2
10 reps
10 reps
RPE 6
RPE 8
5
Seated Row (Cable)
1
2
10 reps
10 reps
RPE 6
RPE 8
6
Rear Delt Fly (Machine)
1
2
10 reps
10 reps
RPE 6
RPE 8
7
Stretching
1
15 mins
-
Week 1
1 / 1 Weeks
Day 1
1
Jog
1 Set
10 mins
-
2
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
3
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
4
Pec Fly (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8
5
Front Raise
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
6
Arnold Press
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
7
Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
Day 2
1
Jog
1 Set
10 mins
@6
2
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
3
Leg Extension
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
4
Seated Hamstring Curl
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
5
Standing Calf Raise
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
6
Plank
3 Sets
30 mins
-
7
Sit Up
3 Sets
15 Reps
-
8
Russian Twist
3 Sets
10 Reps
-
Day 3
1
Jog
1 Set
10 mins
-
2
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
3
Dumbbell Row
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
4
Shrug (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
5
Seated Row (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
6
Rear Delt Fly (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
7
Stretching
1 Set
15 mins
-