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BoostcampPNG

2026 Bear Builder

by Rigo Mulato

Program Description

Mass development

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 19, 2026 03:37
  • Last Edited
    Jan 19, 2026 05:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
10.7%
Upper Back
9.2%
Hamstrings
8.7%
Quadriceps
7.6%
Middle Delts
7.4%
Glutes
6.9%
Calves
6.7%
Lats
6.3%
Chest
5.8%
Biceps
5.8%
Rear Delts
4.2%
Abs
4%
Lower Back
2.2%
Forearms
1.3%
Adductors
0.9%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10+ reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10+ reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10+ reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
3
Dip (Weighted)
3
10+ reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lateral Raise (Cable)
4
12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8+ reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8+ reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8+ reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8+ reps
RPE 9
2
Bent Over Row (Barbell)
4
10 reps
RPE 9
3
Wide Grip Lat Pulldown
3
12 reps
RPE 9
4
Chest Supported Row (Machine)
3
12 reps
RPE 9
5
Face Pull
3
20 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
RPE 9
2
Squat (Barbell)
4
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
RPE 9
2
Squat (Barbell)
4
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
RPE 9
2
Squat (Barbell)
4
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
5
12 reps
RPE 9
2
Squat (Barbell)
4
5 reps
RPE 9
3
Leg Press
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Seated Calf Raise
4
20 reps
RPE 9
6
Cable Crunch
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4
Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Low-To-High Cable Fly
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4
Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Low-To-High Cable Fly
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4
Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Low-To-High Cable Fly
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
4
Rear Delt Fly (Cable)
4
15 reps
RPE 9
5
Low-To-High Cable Fly
3
12 reps
RPE 9
6
Hammer Curl (Cable)
3
12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
6
12 reps
RPE 9
3
Lying Leg Curl
4
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
12 reps
RPE 9
6
Behind The Back Shrugs (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
6
12 reps
RPE 9
3
Lying Leg Curl
4
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
12 reps
RPE 9
6
Behind The Back Shrugs (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
6
12 reps
RPE 9
3
Lying Leg Curl
4
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
12 reps
RPE 9
6
Behind The Back Shrugs (Barbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8
2
Calf Raise (Leg Press)
6
12 reps
RPE 9
3
Lying Leg Curl
4
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Hyperextension
3
12 reps
RPE 9
6
Behind The Back Shrugs (Barbell)
3
15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Dip (Weighted)
1 Set
1 Set
1 Set
10+ Reps
10+ Reps
10+ Reps
@9
@9
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8+ Reps
8+ Reps
8+ Reps
8+ Reps
@9
@9
@9
@9
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 3
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@9
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@9
@9
@9
@9
6
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 4
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@9
@9
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
5
Low-To-High Cable Fly
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 5
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
@9
@9
3
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Hyperextension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Behind The Back Shrugs (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8