Matts Bodybuilding Program
5 day upper/lower split designed to build muscle.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Fly (Cable) | 3 | 15–20 reps | @9 |
| 2 | Incline Bench Press (Barbell) | 2 | 8–12 reps | @9 |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps | @9 |
| 4 | Standing Pullover (Cable) | 3 | 15–20 reps | @9 |
| 5 | Tricep Rope Push Down (Cable) | 2 | 10–15 reps | @9 |
| 6 | Bicep Curl (Cable) | 3 | 10–15 reps | @9 |
| 7 | Lateral Raise (Cable) | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5–8 reps | @9 |
| 2 | Lying Leg Curl | 3 | 10–15 reps | @9 |
| 3 | Leg Extension | 2 | 8–12 reps | @9 |
| 4 | Seated Calf Raise | 3 | 15–20 reps | @9 |
| 5 | Hanging Leg Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 8–12 reps | @9 |
| 2 | Seated Row (Cable) | 3 | 8–12 reps | @9 |
| 3 | Close Grip Bench Press (Smith Machine) | 2 | 10–15 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 5 | Face Pull | 3 | 12–15 reps | @9 |
| 6 | Bicep Curl (EZ Bar) | 3 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Press | 2 | 10–15 reps | @9 |
| 2 | Leg Extension | 2 | 10–15 reps | @9 |
| 3 | Stiff Leg Deadlift | 3 | 8–12 reps | @9 |
| 4 | Seated Calf Raise | 3 | 10–15 reps | @9 |
| 5 | Cable Crunch | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps | @9 |
| 2 | Lateral Raise (Machine) | 3 | 10–15 reps | @9 |
| 3 | Pull-Up (Neutral Grip, Bodyweight) | 2 | 8–12 reps | @9 |
| 4 | Chest Fly (Cable) | 3 | 15–20 reps | @9 |
| 5 | Seated Wide-Grip Row (Cable) | 3 | 10–15 reps | @9 |
| 6 | Dip (Assisted) | 2 | 8–12 reps | @9 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Matts Bodybuilding Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 weeks are fully unlocked.
This program is built around a full 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.
Matts Bodybuilding Program 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Matts Bodybuilding Program 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.
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