logo
BoostcampPNG

Woowee Fitness Mass Building

by Alqumar B.
2 athletes joined

Program Description

**Woowee Fitness Mass Building** is a comprehensive 4-week progressive overload bodybuilding program designed to maximize muscle growth and strength. With 20 training sessions spread over the month, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups. Each workout lasts approximately 100 minutes, ensuring a thorough and effective training experience. This program is perfect for those looking to elevate their lifting game and achieve significant mass gains in a structured, motivating environment. Get ready to push your limits and transform your physique!

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 07, 2025 06:42
  • Last Edited
    Oct 07, 2025 10:39
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Chest
12.2%
Upper Back
12.1%
Biceps
10.9%
Front Delts
10.6%
Lats
9.2%
Quadriceps
6.6%
Middle Delts
6.6%
Hamstrings
4.2%
Glutes
3.7%
Rear Delts
2.3%
Calves
1.9%
Lower Back
1.5%
Other
1.4%
Abs
1.3%
Adductors
1%
Forearms
0.9%
Abductors
0.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
3-6 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Diamond Push Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
3-6 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Diamond Push Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
3-6 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Diamond Push Up
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
3-6 reps
8-12 reps
-
-
2
Incline Bench Press (Dumbbell)
4
8-12 reps
-
3
Chest Fly (Machine)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Diamond Push Up
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
6-12 reps
-
2
Pull-Up (Weighted)
4
6-12 reps
-
3
Dumbbell Row
4
6-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
6-12 reps
-
2
Pull-Up (Weighted)
4
6-12 reps
-
3
Dumbbell Row
4
6-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
6-12 reps
-
2
Pull-Up (Weighted)
4
6-12 reps
-
3
Dumbbell Row
4
6-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
6
6-12 reps
-
2
Pull-Up (Weighted)
4
6-12 reps
-
3
Dumbbell Row
4
6-12 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Upright Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Calf Machine Shrugs
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Upright Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Calf Machine Shrugs
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Upright Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Calf Machine Shrugs
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
8-12 reps
-
3
Upright Row (Cable)
4
8-12 reps
-
4
Rear Delt Fly (Cable)
4
8-12 reps
-
5
Calf Machine Shrugs
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
8-12 reps
-
2
Bicep Curl (Barbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Preacher Curl Machine
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
8-12 reps
-
2
Bicep Curl (Barbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Preacher Curl Machine
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
8-12 reps
-
2
Bicep Curl (Barbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Preacher Curl Machine
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
5
8-12 reps
-
2
Bicep Curl (Barbell)
5
8-12 reps
-
3
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
4
Hammer Curl (Dumbbell)
4
8-12 reps
-
5
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
6
Preacher Curl Machine
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
10-15 reps
8-12 reps
15-20 reps
-
-
-
2
Squat (Barbell)
2
3
10-15 reps
6-12 reps
-
-
3
Leg Press (45 Degrees)
3
15-20 reps
-
4
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
10-15 reps
8-12 reps
15-20 reps
-
-
-
2
Squat (Barbell)
2
3
10-15 reps
6-12 reps
-
-
3
Leg Press (45 Degrees)
3
15-20 reps
-
4
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
10-15 reps
8-12 reps
15-20 reps
-
-
-
2
Squat (Barbell)
2
3
10-15 reps
6-12 reps
-
-
3
Leg Press (45 Degrees)
3
15-20 reps
-
4
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
2
1
10-15 reps
8-12 reps
15-20 reps
-
-
-
2
Squat (Barbell)
2
3
10-15 reps
6-12 reps
-
-
3
Leg Press (45 Degrees)
3
15-20 reps
-
4
Romanian Deadlift (Trap Bar)
4
8-12 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4 Sets
3-6 Reps
8-12 Reps
-
-
2
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
3
Chest Fly (Machine)
4 Sets
8-12 Reps
-
4
Dip (Bodyweight)
4 Sets
8-12 Reps
-
5
Diamond Push Up
4 Sets
8-12 Reps
-
Day 2
1
Bent Over Row (Barbell)
6 Sets
6-12 Reps
-
2
Pull-Up (Weighted)
4 Sets
6-12 Reps
-
3
Dumbbell Row
4 Sets
6-12 Reps
-
4
Lat Pulldown
4 Sets
8-12 Reps
-
5
Seated Row (Cable)
4 Sets
8-12 Reps
-
Day 3
1
Seated Military Press (Barbell)
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
3
Upright Row (Cable)
4 Sets
8-12 Reps
-
4
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
-
5
Calf Machine Shrugs
3 Sets
10-15 Reps
-
Day 4
1
Bench Press (Close Grip)
5 Sets
8-12 Reps
-
2
Bicep Curl (Barbell)
5 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Dumbbell)
4 Sets
8-12 Reps
-
4
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
5
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
6
Preacher Curl Machine
4 Sets
8-12 Reps
-
Day 5
1
Leg Extension
2 Sets
2 Sets
1 Set
10-15 Reps
8-12 Reps
15-20 Reps
-
-
-
2
Squat (Barbell)
2 Sets
3 Sets
10-15 Reps
6-12 Reps
-
-
3
Leg Press (45 Degrees)
3 Sets
15-20 Reps
-
4
Romanian Deadlift (Trap Bar)
4 Sets
8-12 Reps
-
5
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-