10 Week Mass Building Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 8 reps |
| 1 | 6 reps | ||
| 3 | Decline Chest Press | 2 | 8 reps |
| 1 | 6 reps | ||
| 4 | Chest Fly (Machine) | 2 | 10 reps |
| 5 | Triceps Extension (Straight Bar) | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 6 | Dip (Assisted) | 3 | 10 reps |
| 7 | Single Arm Tricep Extension (Cable) | 3 | 8 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Chin-Up (Assisted) | 2 | 8 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 8 reps |
| 4 | Seated Row (Cable) | 2 | 8 reps |
| 5 | Lat Pulldown (Close Grip) | 2 | 10 reps |
| 1 | 8 reps | ||
| 6 | Bicep Curl (Barbell) | 2 | 8 reps |
| 1 | 6 reps | ||
| 7 | Preacher Curl (EZ Bar) | 2 | 8 reps |
| 1 | 6 reps | ||
| 8 | Incline Curl (Dumbbell) | 2 | 12–14 reps |
| 9 | Concentration Curl | 2 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 10 reps |
| 2 | Rear Delt Fly (Dumbbell) | 3 | 8–10 reps |
| 3 | Military Press (Barbell) | 4 | 10 reps |
| 4 | Lateral Raise (Dumbbell) | 2 | 10 reps |
| 5 | Shrug (Dumbbell) | 2 | 10 reps |
| 6 | Face Pull | 2 | 10 reps |
| 7 | Wrist Curls | 4 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Belt Squat | 1 | 10 reps |
| 2 | 8 reps | ||
| 1 | 6 reps | ||
| 1 | 4 reps | ||
| 2 | Leg Extension | 3 | 12 reps |
| 3 | Leg Curl | 3 | 12 reps |
| 4 | Standing Calf Raise | 4 | 12 reps |
| 5 | Seated Calf Raise | 2 | 12 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 10 Week Mass Building Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage 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.
10 Week Mass Building Program 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
10 Week Mass Building Program 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
