Question 1

Is MassBuilder free?

Accepted Answer

Yes, MassBuilder 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.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

MassBuilder is structured around 6 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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

MassBuilder 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.

#	Exercise	Sets	Reps	Load
1	Single Arm Iso Row	2	8 reps	@10
2	Lat Pulldown (Close Grip)	2	AMRAP	@10
3	Standing Pullover (Cable)	2	AMRAP	@10
4	T-Bar Row	3	8 reps	@10
5	Bicep Curl (Cable)	2	AMRAP	@10
6	Reverse Pec Deck	2	AMRAP	@10
7	Incline Curl (Dumbbell)	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	6 reps	—
		2	3 reps	—
		1	1 rep	—
2	Hack Squat	2	8 reps	@10
3	Leg Curl	2	AMRAP	@10
4	Leg Extension	2	AMRAP	@10
5	Hip Adductor (Machine)	2	12 reps	@10
6	Calf Raise (Leg Press)	2	AMRAP	@10
7	Seated Calf Raise	2	8 reps	@10
8	Abs Crunch (Weighted)	2	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	6 reps	@10
		1	3 reps	@10
		1	2 reps	@10
		1	1 rep	@10
2	Incline Bench Press (Dumbbell)	2	8 reps	@10
3	Pec Deck (Machine)	3	AMRAP	@10
4	Lateral Raise (Dumbbell)	2	10 reps	@10
5	Overhead Tricep Extension (Cable)	2	AMRAP	@10
6	Tricep Pushdown (Cable)	2	8 reps	@10
7	One Arm Lateral Raise (Cable)	3	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Single Arm Iso Row	2	8 reps	@10
2	Lat Pulldown (Close Grip)	2	AMRAP	@10
3	Standing Pullover (Cable)	2	AMRAP	@10
4	T-Bar Row	3	8 reps	@10
5	Bicep Curl (Cable)	2	AMRAP	@10
6	Reverse Pec Deck	2	AMRAP	@10
7	Incline Curl (Dumbbell)	2	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	6 reps	—
		2	3 reps	—
		1	1 rep	—
2	Hack Squat	2	8 reps	@10
3	Leg Curl	2	AMRAP	@10
4	Leg Extension	2	AMRAP	@10
5	Hip Adductor (Machine)	2	12 reps	@10
6	Calf Raise (Leg Press)	2	AMRAP	@10
7	Seated Calf Raise	2	8 reps	@10
8	Abs Crunch (Weighted)	2	15 reps	@10

MassBuilder

Overview

Who it's for

Muscle engagement

Common questions

Get started

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	4 reps	@10
2	Incline Bench Press (Dumbbell)	2	8 reps	@10
3	Pec Deck (Machine)	3	AMRAP	@10
4	Lateral Raise (Dumbbell)	2	10 reps	@10
5	Overhead Tricep Extension (Cable)	2	AMRAP	@10
6	Tricep Pushdown (Cable)	2	8 reps	@10
7	One Arm Lateral Raise (Cable)	3	AMRAP	@10