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BoostcampPNG

Cultivating The Mass In Your Ass

by Simon B.

Program Description

Get thick. Get swole.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 10, 2026 01:06
  • Last Edited
    Mar 10, 2026 01:08
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Glutes
10.4%
Hamstrings
8.7%
Quadriceps
8.7%
Front Delts
7.8%
Abs
7.8%
Lats
7.8%
Chest
6.9%
Triceps
6.9%
Adductors
6.1%
Biceps
5.2%
Rear Delts
4.3%
Middle Delts
3.5%
Forearms
2.6%
Calves
1.7%
Lower Back
0.9%
Cardio
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Lying Rear Lateral Raise
5
10 reps
-
3
Decline Bench Press (Dumbbell)
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
6
Cable Crunch
5
15 reps
-
7
Cable Crossover
5
10 reps
-
8
Rear Delt Fly (Cable)
5
10 reps
-
9
Serratus punch
5
20 reps
-
10
Shoulder Press (Machine)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Lying Rear Lateral Raise
5
10 reps
-
3
Decline Bench Press (Dumbbell)
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
6
Cable Crunch
5
15 reps
-
7
Cable Crossover
5
10 reps
-
8
Rear Delt Fly (Cable)
5
10 reps
-
9
Serratus punch
5
20 reps
-
10
Shoulder Press (Machine)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Lying Rear Lateral Raise
5
10 reps
-
3
Decline Bench Press (Dumbbell)
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
6
Cable Crunch
5
15 reps
-
7
Cable Crossover
5
10 reps
-
8
Rear Delt Fly (Cable)
5
10 reps
-
9
Serratus punch
5
20 reps
-
10
Shoulder Press (Machine)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Lying Rear Lateral Raise
5
10 reps
-
3
Decline Bench Press (Dumbbell)
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
6
Cable Crunch
5
15 reps
-
7
Cable Crossover
5
10 reps
-
8
Rear Delt Fly (Cable)
5
10 reps
-
9
Serratus punch
5
20 reps
-
10
Shoulder Press (Machine)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Lying Rear Lateral Raise
5
10 reps
-
3
Decline Bench Press (Dumbbell)
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
6
Cable Crunch
5
15 reps
-
7
Cable Crossover
5
10 reps
-
8
Rear Delt Fly (Cable)
5
10 reps
-
9
Serratus punch
5
20 reps
-
10
Shoulder Press (Machine)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Lying Rear Lateral Raise
5
10 reps
-
3
Decline Bench Press (Dumbbell)
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
6
Cable Crunch
5
15 reps
-
7
Cable Crossover
5
10 reps
-
8
Rear Delt Fly (Cable)
5
10 reps
-
9
Serratus punch
5
20 reps
-
10
Shoulder Press (Machine)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Lying Rear Lateral Raise
5
10 reps
-
3
Decline Bench Press (Dumbbell)
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
6
Cable Crunch
5
15 reps
-
7
Cable Crossover
5
10 reps
-
8
Rear Delt Fly (Cable)
5
10 reps
-
9
Serratus punch
5
20 reps
-
10
Shoulder Press (Machine)
5
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Lying Rear Lateral Raise
5
10 reps
-
3
Decline Bench Press (Dumbbell)
5
10 reps
-
4
Lateral Raise (Dumbbell)
5
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
6
Cable Crunch
5
15 reps
-
7
Cable Crossover
5
10 reps
-
8
Rear Delt Fly (Cable)
5
10 reps
-
9
Serratus punch
5
20 reps
-
10
Shoulder Press (Machine)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Side Bend (Dumbbell)
5
10 reps
-
3
Reverse Lunge (Dumbbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Glute Kickback
5
15 reps
-
8
Leg Curl
5
10 reps
-
9
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Side Bend (Dumbbell)
5
10 reps
-
3
Reverse Lunge (Dumbbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Glute Kickback
5
15 reps
-
8
Leg Curl
5
10 reps
-
9
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Side Bend (Dumbbell)
5
10 reps
-
3
Reverse Lunge (Dumbbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Glute Kickback
5
15 reps
-
8
Leg Curl
5
10 reps
-
9
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Side Bend (Dumbbell)
5
10 reps
-
3
Reverse Lunge (Dumbbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Glute Kickback
5
15 reps
-
8
Leg Curl
5
10 reps
-
9
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Side Bend (Dumbbell)
5
10 reps
-
3
Reverse Lunge (Dumbbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Glute Kickback
5
15 reps
-
8
Leg Curl
5
10 reps
-
9
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Side Bend (Dumbbell)
5
10 reps
-
3
Reverse Lunge (Dumbbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Glute Kickback
5
15 reps
-
8
Leg Curl
5
10 reps
-
9
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Side Bend (Dumbbell)
5
10 reps
-
3
Reverse Lunge (Dumbbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Glute Kickback
5
15 reps
-
8
Leg Curl
5
10 reps
-
9
Pull Through (Cable)
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
5
10 reps
-
2
Side Bend (Dumbbell)
5
10 reps
-
3
Reverse Lunge (Dumbbell)
5
10 reps
-
4
Hip Adductor (Machine)
5
10 reps
-
5
Calf Raise (Machine)
5
10 reps
-
6
Leg Extension
5
10 reps
-
7
Glute Kickback
5
15 reps
-
8
Leg Curl
5
10 reps
-
9
Pull Through (Cable)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
15 reps
-
2
Cable Crunch
5
15 reps
-
3
Incline Bicep Curl
5
10 reps
-
4
Side Bend (Dumbbell)
5
15 reps
-
5
Standing Pullover (Cable)
5
15 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Wide Grip Lat Pulldown
5
12 reps
-
8
Seated Row (Cable)
5
15 reps
-
9
T-Bar Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
15 reps
-
2
Cable Crunch
5
15 reps
-
3
Incline Bicep Curl
5
10 reps
-
4
Side Bend (Dumbbell)
5
15 reps
-
5
Standing Pullover (Cable)
5
15 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Wide Grip Lat Pulldown
5
12 reps
-
8
Seated Row (Cable)
5
15 reps
-
9
T-Bar Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
15 reps
-
2
Cable Crunch
5
15 reps
-
3
Incline Bicep Curl
5
10 reps
-
4
Side Bend (Dumbbell)
5
15 reps
-
5
Standing Pullover (Cable)
5
15 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Wide Grip Lat Pulldown
5
12 reps
-
8
Seated Row (Cable)
5
15 reps
-
9
T-Bar Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
15 reps
-
2
Cable Crunch
5
15 reps
-
3
Incline Bicep Curl
5
10 reps
-
4
Side Bend (Dumbbell)
5
15 reps
-
5
Standing Pullover (Cable)
5
15 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Wide Grip Lat Pulldown
5
12 reps
-
8
Seated Row (Cable)
5
15 reps
-
9
T-Bar Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
15 reps
-
2
Cable Crunch
5
15 reps
-
3
Incline Bicep Curl
5
10 reps
-
4
Side Bend (Dumbbell)
5
15 reps
-
5
Standing Pullover (Cable)
5
15 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Wide Grip Lat Pulldown
5
12 reps
-
8
Seated Row (Cable)
5
15 reps
-
9
T-Bar Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
15 reps
-
2
Cable Crunch
5
15 reps
-
3
Incline Bicep Curl
5
10 reps
-
4
Side Bend (Dumbbell)
5
15 reps
-
5
Standing Pullover (Cable)
5
15 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Wide Grip Lat Pulldown
5
12 reps
-
8
Seated Row (Cable)
5
15 reps
-
9
T-Bar Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
15 reps
-
2
Cable Crunch
5
15 reps
-
3
Incline Bicep Curl
5
10 reps
-
4
Side Bend (Dumbbell)
5
15 reps
-
5
Standing Pullover (Cable)
5
15 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Wide Grip Lat Pulldown
5
12 reps
-
8
Seated Row (Cable)
5
15 reps
-
9
T-Bar Row
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
15 reps
-
2
Cable Crunch
5
15 reps
-
3
Incline Bicep Curl
5
10 reps
-
4
Side Bend (Dumbbell)
5
15 reps
-
5
Standing Pullover (Cable)
5
15 reps
-
6
Bicep Curl (Cable)
5
10 reps
-
7
Wide Grip Lat Pulldown
5
12 reps
-
8
Seated Row (Cable)
5
15 reps
-
9
T-Bar Row
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
5
10 reps
-
2
Lateral Lunge (Weighted)
5
15 reps
-
3
Reverse Lunge (Dumbbell)
5
15 reps
-
4
Kettlebell Swing
5
15 reps
-
5
Pull Through (Cable)
5
10 reps
-
6
Stair Climber
1
20 mins
-
7
Hip Adductor (Machine)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
5
10 reps
-
2
Lateral Lunge (Weighted)
5
15 reps
-
3
Reverse Lunge (Dumbbell)
5
15 reps
-
4
Kettlebell Swing
5
15 reps
-
5
Pull Through (Cable)
5
10 reps
-
6
Stair Climber
1
20 mins
-
7
Hip Adductor (Machine)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
5
10 reps
-
2
Lateral Lunge (Weighted)
5
15 reps
-
3
Reverse Lunge (Dumbbell)
5
15 reps
-
4
Kettlebell Swing
5
15 reps
-
5
Pull Through (Cable)
5
10 reps
-
6
Stair Climber
1
20 mins
-
7
Hip Adductor (Machine)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
5
10 reps
-
2
Lateral Lunge (Weighted)
5
15 reps
-
3
Reverse Lunge (Dumbbell)
5
15 reps
-
4
Kettlebell Swing
5
15 reps
-
5
Pull Through (Cable)
5
10 reps
-
6
Stair Climber
1
20 mins
-
7
Hip Adductor (Machine)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
5
10 reps
-
2
Lateral Lunge (Weighted)
5
15 reps
-
3
Reverse Lunge (Dumbbell)
5
15 reps
-
4
Kettlebell Swing
5
15 reps
-
5
Pull Through (Cable)
5
10 reps
-
6
Stair Climber
1
20 mins
-
7
Hip Adductor (Machine)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
5
10 reps
-
2
Lateral Lunge (Weighted)
5
15 reps
-
3
Reverse Lunge (Dumbbell)
5
15 reps
-
4
Kettlebell Swing
5
15 reps
-
5
Pull Through (Cable)
5
10 reps
-
6
Stair Climber
1
20 mins
-
7
Hip Adductor (Machine)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
5
10 reps
-
2
Lateral Lunge (Weighted)
5
15 reps
-
3
Reverse Lunge (Dumbbell)
5
15 reps
-
4
Kettlebell Swing
5
15 reps
-
5
Pull Through (Cable)
5
10 reps
-
6
Stair Climber
1
20 mins
-
7
Hip Adductor (Machine)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jefferson Curl
5
10 reps
-
2
Lateral Lunge (Weighted)
5
15 reps
-
3
Reverse Lunge (Dumbbell)
5
15 reps
-
4
Kettlebell Swing
5
15 reps
-
5
Pull Through (Cable)
5
10 reps
-
6
Stair Climber
1
20 mins
-
7
Hip Adductor (Machine)
5
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
3
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
5
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
7
Cable Crossover
5 Sets
10 Reps
-
8
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
9
Serratus punch
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
-
10
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
Day 2
1
Hip Thrust (Barbell)
5 Sets
10 Reps
-
2
Side Bend (Dumbbell)
5 Sets
10 Reps
-
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
4
Hip Adductor (Machine)
5 Sets
10 Reps
-
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
6
Leg Extension
5 Sets
10 Reps
-
7
Glute Kickback
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
8
Leg Curl
5 Sets
10 Reps
-
9
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
Day 3
1
Wide Grip Pull-Up
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
2
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
3
Incline Bicep Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
4
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
6
Bicep Curl (Cable)
5 Sets
10 Reps
-
7
Wide Grip Lat Pulldown
5 Sets
12 Reps
-
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
9
T-Bar Row
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
Day 4
1
Jefferson Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
2
Lateral Lunge (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
3
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
4
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
5
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-
6
Stair Climber
1 Set
20 mins
-
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
-