Muscle and Strength building exercises
A mix of upper body lower body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | @8 |
| 2 | Lateral Raise (Machine) | 3 | 10 reps | @8 |
| 3 | Walking Lunge (Dumbbell) | 3 | 8 reps | @8 |
| 4 | Seated Dip (Machine) | 3 | 12 reps | @8 |
| 5 | Chest Fly (Machine) | 3 | 12 reps | @8 |
| 6 | Back Extension | 3 | 10 reps | @8 |
| 7 | Side Bend (Dumbbell) | 4 | 10 reps | @8 |
| 8 | Leg Raise (Captain's Chair) | 3 | 30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 3 | 10 reps | @8 |
| 2 | Plank | 2 | 2 min | @8 |
| 3 | Side Plank | 4 | 1 min | @8 |
| 4 | Leg Extension | 3 | 10 reps | @8 |
| 5 | Back Extension | 3 | 10 reps | @8 |
| 6 | Side Bend (Dumbbell) | 4 | 10 reps | @8 |
| 7 | Dip (Assisted) | 4 | 8 reps | @8 |
| 8 | Front Raise | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps | @8 |
| 2 | French Press | 3 | 10 reps | @8 |
| 3 | Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| 4 | Walking Lunge (Dumbbell) | 2 | 12 reps | @8 |
| 5 | Seated Calf Raise | 3 | 12 reps | @8 |
| 6 | Chest Fly (Machine) | 3 | 12 reps | @8 |
| 7 | Leg Raise (Captain's Chair) | 3 | 30 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Delt Fly (Cable) | 3 | 10 reps | @8 |
| 2 | Leg Curl | 3 | 10 reps | @8 |
| 3 | Incline Bench Press (Barbell) | 4 | 8 reps | @8 |
| 4 | Preacher Curl (Barbell) | 3 | 10 reps | @8 |
| 5 | Face Pull | 2 | 15 reps | @8 |
| 6 | High Row | 4 | 8 reps | @8 |
| 7 | Hammer Curl (Dumbbell) | 4 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Calf Raise | 3 | 12 reps | @8 |
| 2 | Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| 3 | Dip (Assisted) | 3 | 10 reps | @8 |
| 4 | Lat Pulldown | 3 | 12 reps | @8 |
| 5 | Chest Fly (Cable) | 3 | 12 reps | @8 |
| 6 | Leg Press | 2 | 15 reps | @8 |
| 7 | Incline Chest Press (Machine) | 4 | 8 reps | @8 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Muscle and Strength building exercises is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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 70 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.
Muscle and Strength building exercises 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Muscle and Strength building exercises 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
