Mass Full Body Workout
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 10 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 3 | Decline Bench Press (Barbell) | 3 | 10 reps |
| 4 | Cable Crossover | 3 | 15 reps |
| 5 | Incline Fly Press (Dumbbell) | 2 | 12 reps |
| 6 | Close Grip Bench Press (Smith Machine) | 3 | 10 reps |
| 7 | Overhead Extension (Dumbbell) | 3 | 12 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 9 | Cable Crunch | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Wide Grip Pull-Up | 3 | 8 reps |
| 2 | Lat Pulldown | 4 | 8 reps |
| 3 | T-Bar Row | 3 | 10 reps |
| 4 | Straight Arm Pulldown | 3 | 12 reps |
| 5 | Chest Supported Row (Dumbbell) | 2 | 12 reps |
| 6 | Shrug (Barbell) | 3 | 12 reps |
| 7 | Face Pull | 3 | 12 reps |
| 8 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps |
| 9 | Wrist Curls | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10 reps |
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 3 | Bulgarian Split Squat (Barbell) | 2 | 10 reps |
| 4 | Standing Calf Raise | 3 | 12 reps |
| 5 | Leg Extension | 3 | 12 reps |
| 6 | Lying Leg Curl | 3 | 12 reps |
| 7 | Bicep Curl (EZ Bar) | 3 | 10 reps |
| 8 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 9 | Hammer Curl (Cable) | 2 | 12 reps |
| 10 | Bicep Curl (Cable) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Arnold Press | 4 | 10 reps |
| 2 | Lateral Raise (Cable) | 3 | 10 reps |
| 3 | Front Raise | 3 | 10 reps |
| 4 | Reverse Pec Deck | 3 | 12 reps |
| 5 | Russian Twist (Dumbbell) | 3 | 20 reps |
| 6 | Wood Chop | 3 | 10 reps |
| 7 | Reverse Abs Crunch (Bodyweight) | 3 | 12 reps |
| 8 | Hanging Leg Raise | 3 | 8 reps |
| 9 | Plank | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cardio | 2 | 20 min |
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 Full Body Workout 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 90 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 Full Body Workout 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 Full Body Workout 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
