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Matts Bodybuilding Program

by MattM
1 athletes joined

Program Description

Gain muscle. 5 days per week program - Upper/Lower/Upper/Lower/Upper. Sets increase over the weeks to functionally over reach before de-loading. Progression: Compounds - increase weight when you reach above the prescribed rep range on any set Isolations - increase weight when you reach upper rep range on all sets Rest time: 1 minute for isolation movements and smaller muscle groups, 2 mins for compounds De-load: De-load week 6, 2 sets per exercise at 80% of week 1 weights. Rest day: Use 1 rest day whenever and the other between weeks

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2025 04:52
  • Last Edited
    Oct 04, 2025 07:27
Muscle Engagement
Front
Back
MuscleSet
Chest
12.8%
Upper Back
11%
Lats
9.9%
Front Delts
9.7%
Triceps
8.9%
Biceps
8.2%
Quadriceps
7.4%
Hamstrings
6.8%
Middle Delts
6.5%
Abs
4.9%
Glutes
4%
Calves
3.7%
Rear Delts
2.8%
Lower Back
1.3%
Forearms
0.8%
Adductors
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
15-20 reps
RPE 9
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
15-20 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
15-20 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Cable)
3
10-15 reps
RPE 9
7
Lateral Raise (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
15-20 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
15-20 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 9
6
Bicep Curl (Cable)
4
10-15 reps
RPE 9
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
15-20 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 9
4
Standing Pullover (Cable)
4
15-20 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
4
10-15 reps
RPE 9
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
4
15-20 reps
RPE 9
2
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
3
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 9
4
Standing Pullover (Cable)
4
15-20 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
6
Bicep Curl (Cable)
4
10-15 reps
RPE 9
7
Lateral Raise (Cable)
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Lying Leg Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 9
2
Lying Leg Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 9
2
Lying Leg Curl
4
10-15 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 9
2
Lying Leg Curl
5
10-15 reps
RPE 9
3
Leg Extension
4
8-12 reps
RPE 9
4
Seated Calf Raise
3
15-20 reps
RPE 9
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Close Grip Bench Press (Smith Machine)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
3
8-12 reps
RPE 9
3
Close Grip Bench Press (Smith Machine)
3
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Close Grip Bench Press (Smith Machine)
4
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-12 reps
RPE 9
2
Seated Row (Cable)
4
8-12 reps
RPE 9
3
Close Grip Bench Press (Smith Machine)
4
10-15 reps
RPE 9
4
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-15 reps
RPE 9
2
Leg Extension
2
10-15 reps
RPE 9
3
Stiff Leg Deadlift
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Stiff Leg Deadlift
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-15 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Stiff Leg Deadlift
4
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Leg Extension
4
10-15 reps
RPE 9
3
Stiff Leg Deadlift
4
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Leg Extension
4
10-15 reps
RPE 9
3
Stiff Leg Deadlift
4
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lateral Raise (Machine)
3
10-15 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
2
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
6
Dip (Assisted)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lateral Raise (Machine)
3
10-15 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
2
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
2
Lateral Raise (Machine)
4
10-15 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Machine)
4
10-15 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
3
15-20 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
3
10-15 reps
RPE 9
6
Dip (Assisted)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 9
2
Lateral Raise (Machine)
4
10-15 reps
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 9
4
Chest Fly (Cable)
4
15-20 reps
RPE 9
5
Seated Wide-Grip Row (Cable)
4
10-15 reps
RPE 9
6
Dip (Assisted)
4
8-12 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
15-20 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
3
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
4
Standing Pullover (Cable)
3 Sets
15-20 Reps
@9
5
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@9
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
7
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 2
1
Squat (Barbell)
2 Sets
5-8 Reps
@9
2
Lying Leg Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
15-20 Reps
@9
5
Hanging Leg Raise
3 Sets
AMRAP
-
Day 3
1
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@9
2
Seated Row (Cable)
3 Sets
8-12 Reps
@9
3
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Face Pull
3 Sets
12-15 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9
Day 4
1
Leg Press
2 Sets
10-15 Reps
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Stiff Leg Deadlift
3 Sets
8-12 Reps
@9
4
Seated Calf Raise
3 Sets
10-15 Reps
@9
5
Cable Crunch
3 Sets
10-15 Reps
@9
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
2
Lateral Raise (Machine)
3 Sets
10-15 Reps
@9
3
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
8-12 Reps
@9
4
Chest Fly (Cable)
3 Sets
15-20 Reps
@9
5
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@9
6
Dip (Assisted)
2 Sets
8-12 Reps
@9