Mass Builder Elite
Overview
Who it's for
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest / Incline Press In Multipower Or With Dumbbells. | 1 | 8 reps | 70% |
| 1 | 8 reps | 80% | ||
| 1 | 8 reps | 90% | ||
| 2 | Triceps / ExtensióN En Polea | 1 | 8 reps | 80% |
| 2 | 8 reps | 90% | ||
| 3 | Chest / Flat Dumbbell Press. | 1 | 8 reps | 70% |
| 1 | 8 reps | 80% | ||
| 1 | 8 reps | 90% | ||
| 4 | Triceps / Press FrancéS | 1 | 8 reps | 60% |
| 1 | 8 reps | 70% | ||
| 1 | 8 reps | 80% | ||
| 5 | Chest / Peck Deck Or Aperturas En Polea Desde Arriba | 1 | 8 reps | 70% |
| 1 | 8 reps | 80% | ||
| 2 | 8 reps | 90% | ||
| 6 | Shoulder / Elevaciones Laterales En Polea O Mancuernas | 1 | 12 reps | 70% |
| 1 | 12 reps | 80% | ||
| 1 | 12 reps | 90% | ||
| 7 | Triceps / ExtensióN Tras Nuca | 1 | 8 reps | 70% |
| 1 | 8 reps | 80% | ||
| 1 | 8 reps | 90% | ||
| 8 | Shoulder / Face Pull | 1 | 14 reps | 70% |
| 1 | 14 reps | 80% | ||
| 1 | 14 reps | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Back / Dominadas O JalóN Al Pecho | 2 | — | 90% |
| 1 | — | 95% | ||
| 2 | Biceps / Curl Biceps Inclinado En Banco | 1 | 8 reps | 80% |
| 2 | 8 reps | 90% | ||
| 3 | Back / Remo Unilateral En MáQuina | 2 | 8 reps | 90% |
| 1 | 8 reps | 95% | ||
| 4 | Biceps / Curl Martillo | 3 | 8 reps | 90% |
| 5 | Back / Remo Con Barra | 1 | 8 reps | 70% |
| 1 | 8 reps | 80% | ||
| 1 | 8 reps | 90% | ||
| 6 | Biceps / Curl Predicador | 1 | 8 reps | 80% |
| 1 | 8 reps | 85% | ||
| 1 | 8 reps | 90% | ||
| 7 | Back / Pullover En Polea | 2 | 8 reps | 80% |
| 1 | 8 reps | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Peso Muerto Tradicional | 1 | 8 reps | 75% |
| 1 | 8 reps | 80% | ||
| 1 | 8 reps | 90% | ||
| 2 | Jaca | 1 | 8 reps | 75% |
| 1 | 8 reps | 80% | ||
| 1 | 8 reps | 90% | ||
| 3 | ExtensióN De CuáDriceps | 1 | 8 reps | 80% |
| 1 | 8 reps | 90% | ||
| 4 | Curl Femoral | 2 | 8 reps | 80% |
| 1 | 8 reps | 90% | ||
| 5 | Prensa | 1 | 8 reps | 75% |
| 1 | 8 reps | 80% | ||
| 1 | 8 reps | 90% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest / Press Plano En MáQuina | 1 | 8 reps | 70% |
| 1 | 8 reps | 80% | ||
| 2 | 8 reps | 90% | ||
| 2 | Back / Pullover Con Cuerda En Banco | 1 | 8 reps | 70% |
| 2 | 8 reps | 80% | ||
| 1 | 8 reps | 90% | ||
| 3 | Triceps / ExtensióN De TríCeps Tras Nuca | 2 | 8 reps | 80% |
| 1 | 8 reps | 90% | ||
| 4 | Biceps / Curl De BíCeps Con Barra Z | 1 | 8 reps | 80% |
| 2 | 8 reps | 90% | ||
| 5 | Shoulder / Press Militar | 1 | 8 reps | 70% |
| 2 | 8 reps | 80% | ||
| 1 | 8 reps | 90% |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mass Builder Elite is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 80 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 Builder Elite is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mass Builder Elite 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
