Mass Monster PPL
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 3 | 6–10 reps |
| Superset | |||
| 2A | Lat Pulldown (Close Grip) | 3 | 8–12 reps |
| 2B | Upright Row (Cable) | 3 | 10–15 reps |
| Superset | |||
| 3A | Pullover (Machine) | 4 | 12–15 reps |
| 3B | Bicep Curl (Dumbbell) | 4 | 8–12 reps |
| Superset | |||
| 4A | Neck Curl | 3 | 15–20 reps |
| 4B | Hammer Preacher Curl | 3 | 10–15 reps |
| 5 | Abs Crunch (Machine) | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Barbell) | 3 | 6–10 reps |
| 1B | Reverse Pec Deck | 3 | 10–15 reps |
| Superset | |||
| 2A | Shoulder Press (Machine) | 4 | 8–12 reps |
| 2B | Pec Deck (Machine) | 4 | 10–15 reps |
| Superset | |||
| 3A | Lateral Raise (Dumbbell) | 4 | 12–15 reps |
| 3B | Tricep Pushdown (Cable) | 4 | 8–12 reps |
| Superset | |||
| 4A | Shrug (Dumbbell) | 3 | 10–15 reps |
| 4B | Lying Decline Tricep Extension | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 6–10 reps |
| 2 | Single Leg Press | 2 | 10–15 reps |
| Superset | |||
| 3A | Hyperextension | 3 | 15–20 reps |
| 3B | Leg Extension | 3 | 10–15 reps |
| Superset | |||
| 4A | Standing Calf Raise | 4 | 15–20 reps |
| 4B | Leg Raise (Captain's Chair) | 4 | AMRAP |
| 5 | Neck Extension | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Weighted) | 3 | 4–8 reps |
| 1B | Face Pull | 3 | 10–15 reps |
| Superset | |||
| 2A | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps |
| 2B | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 3A | Kroc Row | 4 | 6–12 reps |
| 3B | Hammer Curl | 4 | 6–12 reps |
| Superset | |||
| 4A | Incline Shrug (Dumbbell) | 3 | 8–12 reps |
| 4B | Wrist Curls | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| 1B | Decline Crunch (Weighted) | 3 | AMRAP |
| Superset | |||
| 2A | Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2B | Neck Curl | 3 | 15–20 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 4A | Powell Raise | 3 | 10–15 reps |
| 4B | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| 5 | French Press | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Split Squat Front Foot Elevated (Smith Machine) | 3 | 10–15 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 3 | Shrug (Barbell) | 3 | 10–15 reps |
| 4 | Lying Leg Curl | 3 | 10–15 reps |
| Superset | |||
| 5A | Hip Adductor (Machine) | 3 | 12–15 reps |
| 5B | Seated Calf Raise | 3 | 15–20 reps |
| Superset | |||
| 6A | Rear Delt Fly (Dumbbell) | 3 | 8–12 reps |
| 6B | Wrist Roller Extensions | 3 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Mass Monster PPL 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.
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 60 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 PPL 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 12 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 PPL 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
