IRON BEASTMAN
NATTY MASS MONSTER SCHEME
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Seated Overhead Press (Barbell) | 4 | 0 reps |
| 1B | Chin-Up (Weighted) | 4 | 0 reps |
| Superset | |||
| 2A | Pullover (Dumbbell) | 4 | 0 reps |
| 2B | Lateral Raise (Cable) | 4 | 0 reps |
| Superset | |||
| 3A | Leg Press | 3 | 0 reps |
| 3B | Rear Delt Fly (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 4 | 0 reps |
| 1B | Incline Curl (Dumbbell) | 4 | 0 reps |
| Superset | |||
| 2A | French Press | 4 | 0 reps |
| 2B | Hammer Curl | 4 | 0 reps |
| Superset | |||
| 3A | Tricep Rope Push Down (Cable) | 3 | 0 reps |
| 3B | Pec Deck (Machine) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 4 | 0 reps |
| 1B | Incline Curl (Dumbbell) | 4 | 0 reps |
| Superset | |||
| 2A | Pullover (Dumbbell) | 4 | 0 reps |
| 2B | Lateral Raise (Cable) | 4 | 0 reps |
| Superset | |||
| 3A | Chest Fly (Cable) | 4 | 0 reps |
| 3B | Reverse Pec Deck | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Dumbbell) | 3 | 0 reps |
| 1B | Lat Pulldown (Close Grip) | 3 | 0 reps |
| Superset | |||
| 2A | Overhead Tricep Extension (Cable) | 4 | 0 reps |
| 2B | Bicep Curl (Cable) | 4 | 0 reps |
| Superset | |||
| 3A | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 3B | Dumbbell Row | 3 | 0 reps |
| Superset | |||
| 4A | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 4B | Decline Sit Up (Weighted) | 4 | 0 reps |
Common questions
Yes, IRON BEASTMAN is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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.
IRON BEASTMAN 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
IRON BEASTMAN 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
