Mass Building Program
The tools you need to build the body you want.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Incline Bench Press (Barbell) | 2 | 8 reps |
| 1 | 6 reps | ||
| 3 | Decline Bench Press (Barbell) | 2 | 8 reps |
| 1 | 6 reps | ||
| 4 | Chest Fly (Dumbbell) | 2 | 10 reps |
| 5 | Pullover (Dumbbell) | 2 | 8 reps |
| 6 | Tricep Extension (Cable) | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 7 | Dip (Weighted) | 3 | 8 reps |
| 8 | Dip (Bodyweight) | 3 | 10 reps |
| Superset | |||
| 9A | Cable Crunch | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Pull-Up (Bodyweight) | 2 | 10 reps |
| 3 | Single Arm High Row (Cable) | 3 | 8 reps |
| 4 | Seated Wide-Grip Row (Cable) | 2 | 8 reps |
| 5 | Lat Pulldown (Close Grip) | 2 | 10 reps |
| 1 | 8 reps | ||
| 6 | Bicep Curl (Barbell) | 2 | 8 reps |
| 1 | 6 reps | ||
| 7 | Preacher Curl (Barbell) | 2 | 8 reps |
| 1 | 6 reps | ||
| 8 | Incline Curl (Dumbbell) | 2 | 12 reps |
| 9 | Concentration Curl | 2 | 10 reps |
| 10 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 10 reps |
| 2 | Rear Delt Fly (Machine) | 3 | 10 reps |
| Superset | |||
| 3A | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 3B | Front Raise | 3 | 10 reps |
| Superset | |||
| 4A | Upright Row (Cable) | 2 | 10 reps |
| 4B | Shrug (Dumbbell) | 2 | 10 reps |
| 5 | Wrist Curls | 4 | 10 reps |
| 6 | Reverse Wrist Curl (Barbell) | 4 | 10 reps |
| 7 | Cardio | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| 3 | Lying Leg Curl | 3 | 10 reps |
| 4 | Leg Curl | 3 | 10 reps |
| 5 | Single Leg Romanian Deadlift | 3 | 8 reps |
| 6 | Standing Calf Raise | 4 | 12 reps |
| 7 | Seated Calf Raise | 4 | 12 reps |
| Superset | |||
| 8A | Cable Crunch | 1 | 100 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 3 | Single Leg Press | 3 | 10 reps |
| 4 | Leg Extension | 3 | 12 reps |
| Superset | |||
| 5A | Step-Up (Weighted) | 2 | 10 reps |
| 5B | Goblet Squat | 2 | 5 reps |
| 6 | Standing Calf Raise | 3 | 12 reps |
| 7 | Seated Calf Raise | 3 | 12 reps |
| Superset | |||
| 8A | Cable Crunch | 1 | 100 reps |
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, Mass Building 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 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 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.
Mass Building 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mass Building 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.
Get started
