Intermediate–AdvancedFree

Gladiator Mass

Devvon D.· Feb 2024

13athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

90 min

Mass building plan utilizing increasing volume waves. Most effective when used off of strength or cut programs, but can be run for multiple sessions as well. I would encourage exercise adjustments though to continue growth. Full body except for two days in between: these are focus days. Work on weak areas or areas of need and adjust for your personal needs. Set up for arms and abs but can be replaced for individual needs. This is a lot of volume, especially towards the end of the cycle, so only take it on if you’re physically able. Take deloads as needed, and use cardio but use it sparingly. More effective if used for short bursts of muscle building or through functional applications. Eat a lot! Otherwise you can’t fuel these workouts. You’ll want to cut after you hit your goal weight anyway. Some FST-7 mixed in as well to continue the confusion and push the pump. Only 20-30 seconds between sets and use a weight that you can complete all seven with.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.6%

Glutes

Biceps

8.9%

Upper Back

8.4%

Front Delts

7.3%

Chest

7.1%

Middle Delts

7.1%

Quadriceps

6.7%

Abs

5.6%

Lower Back

4.4%

Hamstrings

4.3%

Lats

4.1%

Rear Delts

3.8%

Abductors

Adductors

2.8%

Forearms

1.9%

Calves

1.7%

Other

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	12 reps	@8.5
		1	8 reps	@8.5
		1	6 reps	@8.5
2	Bench Press (Barbell)	1	12 reps	@8.5
		1	8 reps	@8.5
		1	6 reps	@8.5
3	Lat Pulldown (Neutral Grip)	2	12 reps	@8.5
4	Chest Fly (Machine)	2	15 reps	@7
5	Seated Calf Raise	2	15 reps	@7
6	Banded Clamshell	2	12 reps	@7
7	Batwing Row	2	12 reps	@7
8	One Arm Lateral Raise (Cable)	3	12 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Bayesian Curl	3	12 reps	@8.5
2	Pinwheel Curl	2	12 reps	@7
3	21s (EZ Bar)	2	21 reps	@7
4	Tricep Kickback	2	12 reps	@8.5
5	Katana Extension	3	12 reps	@7
6	Overhead Tricep Extension (Cable)	7	12 reps	@7
7	Pallof Press	2	10 reps	@7
8	Cable Crunch	2	12 reps	@7
9	Hip Flexor Stretch	3	0 reps	—

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	10 reps	@8.5
		1	8 reps	@8.5
		1	6 reps	@8.5
2	Dip (Weighted)	1	12 reps	@8.5
		1	8 reps	@8.5
		1	6 reps	@8.5
3	Reverse Hyperextension	2	15 reps	@7
4	Lat Pulldown	2	12 reps	@7
5	Cable Crossover	2	12 reps	@7
6	Lateral Raise (Dumbbell)	3	12 reps	@7
7	Rear Delt Row	2	12 reps	@8.5
8	Leg Extension	2	15 reps	@7
9	Stomach Vacuum	2	10 reps	@7

#	Exercise	Sets	Reps	Load
1	Preacher Curl (Barbell)	3	12 reps	@7
2	Tricep Kickback	3	12 reps	@7
3	Hammer Curl	2	12 reps	@7
4	Tricep Extension (Barbell)	2	12 reps	@7
5	Reverse Wrist Curl (Barbell)	2	12 reps	@7
6	Face Pull	2	20 reps	@7
7	Internal/eternal Rotation	2	14 reps	@7
8	Hanging Leg Raise	2	12 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Wide Grip)	3	12 reps	@8
Superset
2A	Hip Thrust (Bodyweight)	2	12 reps	@7
2B	Reverse Hyperextension	2	12 reps	@7
3	Shrug (Barbell)	3	15 reps	@8.5
Superset
4A	Leg Press (45 Degrees)	1	15 reps	@8.5
		1	12 reps	@8.5
		1	8 reps	@8.5
4B	Leg Press Calf Raises	1	15 reps	@8.5
		2	12 reps	@8.5
5	Upright Row (Barbell)	3	12 reps	@7
6	Seated Row (Cable)	2	12 reps	@7
Superset
7A	Hip Abductor (Machine)	2	12 reps	@7
7B	Hip Adductor (Machine)	2	12 reps	@7
Superset

#	Exercise	Sets	Reps	Load
1	Prowler Push	2	—	@7
2	Battle Ropes	1	5 min	@7

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Gladiator Mass is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 90 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.

Gladiator Mass 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.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Gladiator Mass 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

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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