BAM: 8 Week High Volume Muscle Mastery Program
Build strength and definition with a split designed to hit every muscle group hard, optimize recovery, and deliver results that show!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 5 reps |
| 2 | 8 reps | ||
| 2 | Seated Row (Cable) | 3 | 8 reps |
| 3 | Pec Deck (Machine) | 3 | 12 reps |
| 4 | Chest Supported Row (Machine) | 3 | 8 reps |
| 5 | Lat Pulldown (Neutral Grip) | 2 | 6 reps |
| 6 | Incline Chest Press (Machine) | 3 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Machine) | 2 | 15 reps |
| 2 | Shoulder Press (Machine) | 2 | 15 reps |
| 3 | Lateral Raise (Dumbbell) | 2 | 15 reps |
| 4 | Bicep Curl (Dumbbell) | 2 | 8 reps |
| 5 | Hammer Curl | 2 | 8 reps |
| 6 | French Press | 4 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3 reps |
| 2 | 6 reps | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 8 reps |
| 3 | Leg Press | 3 | 8 reps |
| 4 | Calf Raise (Leg Press) | 2 | 15 reps |
| 5 | Leg Extension | 2 | 10 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 1 | 8 reps | @7.5 |
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8.5 | ||
| 2 | Underhand Lat Pulldown | 3 | 10 reps | @8 |
| 3 | Pec Deck (Machine) | 2 | 15 reps | @8 |
| 4 | Chest Supported Row (Machine) | 3 | 12 reps | @8 |
| 5 | Lat Prayer | 2 | 20 reps | @7 |
| 6 | Push Up | 2 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Bodyweight) | 3 | 8 reps | @8.5 |
| 2 | Bicep Curl (Barbell) | 4 | 8 reps | @10 |
| 3 | Hammer Curl | 3 | 8 reps | @10 |
| 4 | French Press | 4 | 12 reps | @8.5 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 15 reps | @9.5 |
| 6 | Lateral Raise (Machine) | 3 | 20 reps | @10 |
| 7 | Shoulder Press (Machine) | 3 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @8 |
| 2 | 8 reps | @9 | ||
| 2 | Romanian Deadlift (Barbell) | 2 | 10 reps | @10 |
| 3 | Leg Extension | 2 | 15 reps | @7.5 |
| 4 | Leg Press | 3 | 12 reps | @7 |
| 5 | Leg Curl | 2 | 15 reps | @7 |
| 6 | Calf Raise (Leg Press) | 5 | 15 reps | @8.5 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BAM: 8 Week High Volume Muscle Mastery 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 8 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 50 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.
BAM: 8 Week High Volume Muscle Mastery Program is structured around 6 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BAM: 8 Week High Volume Muscle Mastery 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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