Cultivating The Mass In Your Ass
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Decline Bench Press (Dumbbell) | 5 | 10 reps |
| 2 | Lying Rear Lateral Raise | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 3 | Cable Crossover | 5 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Hanging Oblique Knee Raise | 1 | AMRAP |
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 1 | AMRAP | ||
| 6 | Tricep Extension (Cable) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 7 | Serratus punch | 1 | 20 reps |
| 8 | Shoulder Press (Machine) | 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 5 | 10 reps |
| 2 | Dragon Flag | 5 | 10 reps |
| 3 | Hip Adductor (Machine) | 5 | 10 reps |
| 4 | Leg Extension | 5 | 10 reps |
| 5 | Glute Kickback | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 6 | Calf Raise (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 7 | Leg Curl | 5 | 10 reps |
| 8 | Pull Through (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Thrust (Barbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 2 | Bicep Curl (Dumbbell) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 3 | Romanian Deadlift (Barbell) | 5 | 10 reps |
| 4 | Pendlay Row | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Wide Grip Lat Pulldown | 5 | 12 reps |
| 6 | Bicep Curl (Cable) | 5 | 10 reps |
| 7 | Cable Crunch | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 8 | Seated Row (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 9 | Standing Pullover (Cable) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Kettlebell Swing | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 2 | Lateral Lunge (Weighted) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 3 | Jefferson Curl | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 4 | Single Leg Romanian Deadlift | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 5 | Reverse Lunge (Dumbbell) | 1 | 15 reps |
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 1 | 15 reps | ||
| 6 | Stair Climber | 1 | 20 min |
| 7 | Hip Adductor (Machine) | 1 | 10 reps |
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 reps | ||
| 1 | 10 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, Cultivating The Mass In Your Ass 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 70 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.
Cultivating The Mass In Your Ass 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Cultivating The Mass In Your Ass 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
