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Cabo Mass Building Plan

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Program Description

12 week mass building program

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 10:12
  • Last Edited
    Jun 18, 2025 09:54

Summary

Unleash your potential with the Cabo Mass Building Plan, a comprehensive 12-week program designed for serious lifters ready to pack on muscle. Committing to four days a week, you’ll engage in a variety of targeted exercises, including leg presses, bench presses, and more, focusing on hypertrophy and strength gains. Each session is crafted to challenge your limits and maximize growth, utilizing a full gym setup to ensure you have all the tools necessary for success. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.2%
Biceps
13.7%
Upper Back
13%
Lats
9.4%
Chest
9.4%
Front Delts
8.6%
Middle Delts
6.4%
Rear Delts
5.7%
Quadriceps
5.6%
Hamstrings
4.3%
Calves
2.4%
Forearms
1.9%
Glutes
1.3%
Abductors
0.6%
Abs
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Lat Pulldown (Close Grip)
3
8-12 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Extension
3
10-12 reps
-
4
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
JM Press (Smith Machine)
3
8-12 reps
-
6
Overhead Extension (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
4
15-20 reps
-
3
Rear Delt Fly (Machine)
4
12-15 reps
-
4
Face Pull
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Tricep Rope Push Down (Cable)
3
8-12 reps
-
8
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
-
2
Leg Curl
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Machine)
3 Sets
10-12 Reps
-
4
Dip (Bodyweight)
3 Sets
AMRAP
-
5
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 4
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
3
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
-
4
Face Pull
3 Sets
15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
8
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
Day 1
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
4
Seated Row (Cable)
3 Sets
10-12 Reps
-
5
Hammer Curl
3 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
-