Mass Blueprint
Hypertrophy based program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 13 reps | ||
| 2 | Pec Deck (Machine) | 3 | 8 reps |
| 3 | Bench Press (Smith Machine) | 3 | 6 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 5 | Lateral Raise (Machine) | 3 | 8 reps |
| 6 | Dip (Bodyweight) | 1 | 6 reps |
| 7 | Decline Sit Up (Weighted) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 13 reps | ||
| 2 | Leg Extension | 3 | 8 reps |
| Superset | |||
| 3A | Front Squat (Barbell) | 1 | 6 reps |
| 3B | Squat (Barbell) | 1 | 6 reps |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps |
| 5 | Lying Leg Curl | 3 | 8 reps |
| 6 | V Crunch Machine | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Assisted) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 13 reps | ||
| 2 | Pullover (Machine) | 3 | 8 reps |
| 3 | Lat Pulldown | 3 | 6 reps |
| 4 | Chest Supported Row (Machine) | 3 | 8 reps |
| 5 | Reverse Pec Deck | 3 | 8 reps |
| 6 | Preacher Curl (EZ Bar) | 3 | 8 reps |
| 7 | Hammer Curl (Dumbbell) | 1 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chest Presse (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 13 reps | ||
| 2 | Seated Front Raise | 3 | 8 reps |
| 3 | Military Press (Barbell) | 3 | 6 reps |
| 4 | Seated Dip (Machine) | 3 | 8 reps |
| 5 | Floor Chest Fly (Dumbbell) | 3 | 8 reps |
| 6 | Tricep Extension (Machine) | 1 | 6 reps |
| 7 | Decline Sit Up (Weighted) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 13 reps | ||
| 2 | Leg Curl (Seated) | 3 | 8 reps |
| 3 | Reverse Hyperextension | 3 | 8–12 reps |
| 4 | Hack Squat | 3 | 8 reps |
| 5 | Leg Extension | 3 | 8 reps |
| 6 | V Crunch Machine | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Wide-Grip Row (Cable) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 13 reps | ||
| 2 | Face Pull | 3 | 8 reps |
| Superset | |||
| 3A | Upright Row (Barbell) | 1 | 6 reps |
| 3B | Upright Row (Dumbbell) | 1 | AMRAP |
| 4 | Shrug (Machine) | 3 | 8 reps |
| 5 | Reverse Pec Deck | 3 | 8 reps |
| 6 | Preacher Curl (EZ Bar) | 3 | 8 reps |
| 7 | Incline Hammer Curl (Dumbbell) | 1 | 6 reps |
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, Mass Blueprint 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 60 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 Blueprint 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mass Blueprint 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
