Obtaining mass
3 on 1 off Deload properly Sets per group Chest 18 Back 18 Shoulders 18 Biceps 12 Triceps 12 Quad 12 Hamstrings 12 Calves 12 Forearms 9
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Split Squat (Smith Machine) | 3 | 6 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6 reps | @9 |
| 3 | Leg Extension | 3 | 12 reps | @10 |
| 4 | Hamstring Curl | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 3 | 6 reps | @9 |
| 3 | Leg Extension | 3 | 12 reps | @10 |
| 4 | Hamstring Curl | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps | @9 |
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 3 | Face Pull | 3 | 8 reps | @9 |
| 4 | Tricep Pushdown (Cable) | 3 | 12 reps | @10 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @6 |
| 6 | Bicep Curl (Cable) | 3 | 12 reps | @9 |
| 7 | Reverse Bicep Curl (EZ Bar) | 3 | 8 reps | @10 |
| 8 | Wrist Curls | 3 | 12 reps | @9 |
| 9 | Standing Calf Raise | 3 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 8 reps | @9 |
| 2 | Dip (Bodyweight) | 3 | AMRAP | @10 |
| 3 | Chest Fly (Cable) | 3 | 8 reps | @9 |
| 4 | Pull-Up (Band) | 3 | 6 reps | @10 |
| 5 | Single Arm Row (Dumbbell) | 3 | 8 reps | @9 |
| 6 | High Pull | 3 | 8 reps | @9 |
| 7 | Seated Calf Raise | 3 | AMRAP | @10 |
| 8 | Wrist Curls | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Band) | 3 | 6 reps | @10 |
| 2 | Bent Over Row (Barbell, Paused) | 3 | 8 reps | @9 |
| 3 | Shrug (Dumbbell) | 3 | 12 reps | @9 |
| 4 | Incline Curl (Dumbbell) | 3 | 8 reps | @10 |
| 5 | Hammer Curl (Dumbbell) | 3 | 8 reps | @10 |
| 6 | Seated Calf Raise | 3 | AMRAP | @10 |
| 7 | Wrist Curls | 3 | 12 reps | @10 |
| 8 | Lying Reverse Fly | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 2 | Bench Press (Close Grip) | 3 | 8 reps | @9 |
| 3 | Dip (Bodyweight) | 3 | AMRAP | @9 |
| 4 | Tricep Pushdown (Cable) | 3 | 12 reps | @9 |
| 5 | Skull Crusher (Barbell) | 3 | 12 reps | @6 |
| 6 | Standing Calf Raise | 3 | AMRAP | @9 |
| 7 | Lateral Raise (Dumbbell) | 3 | 8 reps | @10 |
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, Obtaining mass 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 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.
Obtaining mass 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.
Obtaining mass 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
