CJ’s guide to mass
Hypertrophy program for novice lifters
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 2 | 6–10 reps |
| 2 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| 3 | Shoulder Press (Machine) | 3 | 6–12 reps |
| 4 | Pec Deck (Machine) | 2 | 8–12 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 6–12 reps |
| 7 | Hammer Curl (Cable) | 1 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 6–10 reps |
| 2 | Leg Extension | 3 | 8–15 reps |
| 3 | Seated Row (Cable) | 3 | 6–12 reps |
| 4 | Seated Calf Raise | 3 | 8–12 reps |
| 5 | Decline Sit Up (Weighted) | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Smith Machine) | 3 | 6–10 reps |
| 2 | Underhand Lat Pulldown | 3 | 8–12 reps |
| 3 | Shoulder Press (Machine) | 2 | 8–12 reps |
| 4 | Lateral Raise (Cable) | 2 | 8–14 reps |
| 5 | Overhead Tricep Extension (Cable) | 4 | 8–12 reps |
| 6 | Preacher Curl (EZ Bar) | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 3 | 6–10 reps |
| 2 | Seated Hamstring Curl | 3 | 8–14 reps |
| 3 | Kelso Shrug | 3 | 6–12 reps |
| 4 | Calf Raise (Leg Press) | 3 | 8–12 reps |
| 5 | Decline Sit Up (Weighted) | 3 | 8–12 reps |
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, CJ’s guide to 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.
CJ’s guide to mass 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
CJ’s guide to 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.
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