Mass Monster
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 4 | 0 reps |
| 2 | Incline Chest Press (Machine) | 4 | 0 reps |
| 3 | Incline Bench Press (Smith Machine) | 4 | 0 reps |
| Superset | |||
| 4A | Chest Fly (Cable) | 4 | 0 reps |
| 4B | Push Up (Incline) | 4 | 0 reps |
| Superset | |||
| 5A | Pec Deck (Machine) | 4 | 0 reps |
| 5B | Single Arm Pushdown | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 4 | 0 reps |
| 2 | Low Row | 4 | 0 reps |
| 3 | Seated Row (Cable) | 4 | 0 reps |
| 4 | Underhand Lat Pulldown | 4 | 0 reps |
| 5 | Rope Cable Pullovers | 6 | 0 reps |
| 6 | Hip Extension | 3 | 0 reps |
| 7 | Dumbbell Hammer And Standard Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bicep Curl (Cable) | 4 | 0 reps |
| 1B | Tricep Pushdown (Cable) | 4 | 0 reps |
| Superset | |||
| 2A | Bicep Curl (Barbell) | 4 | 0 reps |
| 2B | Tricep Rope Push Down (Cable) | 4 | 0 reps |
| Superset | |||
| 3A | Single Arm Bicep Curl | 4 | 0 reps |
| 3B | Lying Cross Body Tricep Extension Dumbbella | 4 | 0 reps |
| Superset | |||
| 4A | Machine Preacher Curl | 4 | 0 reps |
| 4B | Bench Press (Close Grip) | 4 | 0 reps |
| 5 | 21s (EZ Bar) | 3 | 0 reps |
| Superset | |||
| 6A | Reverse Bicep Curl (EZ Bar) | 4 | 0 reps |
| 6B | Wrist Curls | 5 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Smith Machine Shoulder Press | 4 | 0 reps |
| 1B | Shrug (Dumbbell) | 4 | 0 reps |
| Superset | |||
| 2A | Single Arm Landline Press | 4 | 0 reps |
| 2B | Smith Machine Shrugs | 4 | 0 reps |
| Superset | |||
| 3A | Lateral Raise (Dumbbell) | 4 | 0 reps |
| 3B | Upright Row Smith Machine | 4 | 0 reps |
| Superset | |||
| 4A | Reverse Pec Deck | 4 | 0 reps |
| 4B | Rope Face Pulls Cable | 4 | 0 reps |
| Superset | |||
| 5A | Behind The Back Shrugs | 4 | 0 reps |
| 5B | Dumbbell Row | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Leg Press | 4 | 0 reps |
| 2 | Leg Press (45 Degrees) | 5 | 0 reps |
| 3 | Leg Extension | 5 | 0 reps |
| 4 | Leg Curl | 5 | 0 reps |
| 5 | Deadlift (Smith Machine) | 3 | 0 reps |
| 6 | Seated Calf Raise | 6 | 0 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, Mass Monster 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 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 120 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.
Mass Monster is structured around 5 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.
Mass Monster 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
