Build as much mass as possible
Strength program dedicated to mostly upper body. Biceps triceps chest and back.. of course we're not forgetting legs.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 0 reps |
| 2 | Bicep Curl (EZ Bar) | 4 | 0 reps |
| 3 | Chest Fly (Cable) | 4 | 0 reps |
| 4 | Bicep Curl (Machine) | 4 | 0 reps |
| 5 | Chest Fly (Dumbbell) | 4 | 0 reps |
| 6 | Hammer Curl | 4 | 0 reps |
| 7 | Sit Up | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 0 reps |
| 2 | Tricep Kickback | 4 | 0 reps |
| 3 | Single-Leg Leg Curl | 4 | 0 reps |
| 4 | Tricep Rope Push Down (Cable) | 4 | 0 reps |
| 5 | Leg Extension | 4 | 0 reps |
| 6 | Overhead Tricep Extension (Cable) | 4 | 0 reps |
| 7 | Seated Calf Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shrug (Barbell) | 4 | 0 reps |
| 2 | Seated Overhead Press (Dumbbell) | 4 | 0 reps |
| 3 | Lat Pulldown (Neutral Grip) | 4 | 0 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 5 | Barbell Row | 4 | 0 reps |
| 6 | Lying Reverse Fly | 4 | 0 reps |
| 7 | Hanging Leg Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 0 reps |
| 2 | Bicep Curl (Dumbbell) | 4 | 0 reps |
| 3 | Chest Fly (Cable) | 4 | 0 reps |
| 4 | Bicep Curl (Machine) | 4 | 0 reps |
| 5 | Pec Deck (Machine) | 4 | 0 reps |
| 6 | Bicep Curl (Cable) | 1 | 0 reps |
| 7 | Sit Up | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 4 | 0 reps |
| 2 | Skull Crusher (Barbell) | 4 | 0 reps |
| 3 | Single-Leg Leg Curl | 4 | 0 reps |
| 4 | Overhead Tricep Extension (Cable) | 4 | 0 reps |
| 5 | Leg Extension | 4 | 0 reps |
| 6 | Tricep Pushdown (Cable) | 4 | 0 reps |
| 7 | Seated Calf Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shrug (Barbell) | 4 | 0 reps |
| 2 | Seated Overhead Press (Dumbbell) | 4 | 0 reps |
| 3 | Lat Pulldown (Neutral Grip) | 4 | 0 reps |
| 4 | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 5 | Barbell Row | 4 | 0 reps |
| 6 | Lying Reverse Fly | 4 | 0 reps |
| 7 | Hanging Leg Raise | 4 | 0 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Build as much mass as possible is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a garage 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.
Build as much mass as possible 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Build as much mass as possible 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
