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Cabo Mass Building Plan

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2 athletes joined

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
    May 14, 2025 10:18
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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
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
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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
-