Beginner–IntermediateFree

Masl Stronk

Unleash your inner strength and transform your body in just 8 weeks—32 days to a more powerful you!

GNTC· Jan 2026

1athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Beginner, Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

50 min

**Masl Stronk** is an 8-week strength training program designed to build muscle and increase overall power. With 32 workouts spread across the weeks, you'll engage in a variety of compound and isolation exercises, including bench presses, dips, and leg curls, all tailored to maximize your gains. Each session focuses on high-intensity training with specific rep ranges and RPE targets to ensure you push your limits effectively. Get ready to transform your physique and unleash your inner strength!

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

15.5%

Front Delts

11%

Biceps

11%

Hamstrings

9.1%

Upper Back

7.8%

Chest

6.5%

Middle Delts

6.5%

Lats

6.5%

Quadriceps

6.5%

Abs

5.2%

Glutes

5.2%

Rear Delts

4.5%

Forearms

3.9%

Abductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	6–8 reps	@9–10
2	Dip (Weighted)	2	6–8 reps	@10
3	Overhead Press (Barbell)	2	8–12 reps	@10
4	Pull-Up (Weighted)	3	6–8 reps	@10
5	Chest Supported Row (Dumbbell)	2	6–8 reps	@10
6	Rear Delt Fly (Cable)	2	10–15 reps	@10
7	Decline Sit Up (Weighted)	3	6–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	3	6–8 reps	@9–10
2	Leg Extension	2	8–10 reps	@10
3	Leg Curl	2	8–10 reps	@10
4	Glute-Ham Raise	2	10–15 reps	@8–10
5	Preacher Curl (EZ Bar)	2	6–8 reps	@10
6	Incline Curl (Dumbbell)	2	6–8 reps	@10
7	Hammer Curl (Dumbbell)	2	6–10 reps	@10
8	Single Arm Overhead Tricep Extension	3	8–12 reps	@10
9	Tricep Pushdown (Cable)	2	6–10 reps	@10
10	Lateral Raise (Dumbbell)	3	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	6–8 reps	@9–10
2	Dip (Weighted)	2	6–8 reps	@10
3	Overhead Press (Barbell)	2	8–12 reps	@10
4	Pull-Up (Weighted)	3	6–8 reps	@10
5	Chest Supported Row (Dumbbell)	2	6–8 reps	@10
6	Rear Delt Fly (Cable)	2	10–15 reps	@10
7	Hanging Leg Raise	3	AMRAP	—

#	Exercise	Sets	Reps	Load
1	Bulgarian Split Squat (Dumbbell)	3	6–10 reps	@8–10
2	Leg Extension	2	8–10 reps	@10
3	Leg Curl	2	8–10 reps	@10
4	Glute-Ham Raise	2	10–15 reps	@8–10
5	Preacher Curl (EZ Bar)	2	6–8 reps	@10
6	Incline Curl (Dumbbell)	2	6–8 reps	@10
7	Hammer Curl (Dumbbell)	2	6–10 reps	@10
8	Single Arm Overhead Tricep Extension	3	8–12 reps	@10
9	Tricep Pushdown (Cable)	2	6–10 reps	@10
10	Lateral Raise (Dumbbell)	3	10–15 reps	@10

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Masl Stronk is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.

Masl Stronk 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Masl Stronk 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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