Question 1

Is (MASS MONSTER) High Intensity 4 Day Upper Lower Program free?

Accepted Answer

Yes, (MASS MONSTER) High Intensity 4 Day Upper Lower 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 12 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 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.

Question 4

How many days per week?

Accepted Answer

(MASS MONSTER) High Intensity 4 Day Upper Lower Program is structured around 7 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 12 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

(MASS MONSTER) High Intensity 4 Day Upper Lower 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.

#	Exercise	Sets	Reps	Load
1	Bench Press (Paused)	2	5–8 reps	@10
2	Pull-Up (Weighted)	2	5–8 reps	@10
Superset
3A	Incline Bench Press (Dumbbell)	2	6–10 reps	@10
3B	Chest Supported Row (Dumbbell)	2	6–10 reps	@10
Superset
4A	Chest Fly (Machine)	1	10–15 reps	@10
4B	Rear Delt Fly (Machine)	1	10–15 reps	@10
5	Lateral Raise (Dumbbell)	2	6–10 reps	@10
		1	8–12 reps	@10
Superset
6A	Hammer Curl	2	6–10 reps	@10
6B	V-Handle Tricep Pushdown (Cable)	2	6–10 reps	@10
Superset
7A	Incline Curl (Dumbbell)	1	10–15 reps	@10
7B	Incline Tricep Extension (Dumbbell)	1	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Paused)	2	5–8 reps	@10
2	Good Morning	1	6–10 reps	@10
3	Bulgarian Split Squat (Dumbbell)	1	6–10 reps	@10
4	Standing Calf Raise	2	8–12 reps	@10
Superset
5A	Leg Extension	2	8–12 reps	@10
5B	Leg Curl	2	8–12 reps	@10
6	Hanging Leg Raise	2	6–10 reps	@10
7	Upright Row (Barbell)	2	6–10 reps	@10
		1	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	AD Press	2	5–8 reps	@10
2	Pendlay Row	2	5–8 reps	@10
3	Pec Fly (Dumbbell)	2	6–10 reps	@10
4	Lat Pulldown (Single Arm)	2	6–10 reps	@10
Superset
5A	Dip (Weighted)	2	6–10 reps	@10
5B	Chest Supported Row (Machine)	2	6–10 reps	@10
6	Lateral Raise (Machine)	2	8–12 reps	@10
Superset
7A	Bicep Curl (Barbell)	2	6–10 reps	@10
7B	Skull Crusher	2	6–10 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	3–5 reps	@10
		1	5–8 reps	@10
2	Leg Press (45 Degrees)	2	6–10 reps	@10
Superset
3A	Leg Extension	2	6–10 reps	@10
3B	Lying Leg Curl	2	6–10 reps	@10
4	Seated Calf Raise	2	10–15 reps	@10
5	Hip Adductor (Machine)	1	6–10 reps	@10
6	Hip Abductor (Machine)	1	6–10 reps	@10
7	Abs Crunch (Weighted)	2	8–12 reps	@10
8	Face Pull	2	8–12 reps	@10

(MASS MONSTER) High Intensity 4 Day Upper Lower Program

Overview

Who it's for

Muscle engagement

Common questions

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