MASS
Upper Push, Lower, Upper Pull, Bro Day
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 2 | 8–12 reps | @8–9 |
| 1B | Pull-Up (Bodyweight) | 2 | 8–15 reps | @9 |
| Superset | ||||
| 2A | Chest Press (Machine) | 2 | 10–15 reps | @8 |
| 2B | Chest Supported Row (Machine) | 2 | 15–20 reps | @9 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 8–12 reps | @9 |
| Superset | ||||
| 4A | Bicep Curl (Cable) | 2 | 10–15 reps | @10 |
| 4B | Overhead Tricep Extension (Cable) | 2 | 10–15 reps | @10 |
| Superset | ||||
| 5A | Cable Crossover | 2 | 10–15 reps | @10 |
| 5B | Lateral Raise (Cable) | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 1 | 5–10 reps | @9 |
| 2 | 10–15 reps | @8 | ||
| 2 | Romanian Deadlift (Barbell) | 3 | 8–10 reps | @9 |
| 3 | Hip Thrust (Machine) | 3 | 12–15 reps | @10 |
| Superset | ||||
| 4A | Seated Hamstring Curl | 2 | 15–20 reps | @10 |
| 4B | Leg Extension | 2 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Paused) | 1 | 6–10 reps | @9 |
| 2 | 10–15 reps | @8 | ||
| 1B | Pull-Up (Bodyweight) | 3 | 8–15 reps | @10 |
| Superset | ||||
| 2A | Incline Chest Press (Machine) | 2 | 10–15 reps | @10 |
| 2B | High Row | 3 | 10–15 reps | @10 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 8–12 reps | @10 |
| 4 | Yates Row | 2 | 10–20 reps | @10 |
| 5 | Single Arm Row (Cable) | 2 | 10–15 reps | @10 |
| 6 | Standing Pullover (Cable) | 1 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 3 | 15–20 reps | @10 |
| 1B | Tricep Rope Push Down (Cable) | 3 | 8–15 reps | @10 |
| Superset | ||||
| 2A | Incline Curl (Dumbbell) | 3 | 6–10 reps | @10 |
| 2B | Overhead Tricep Extension (Cable) | 3 | 8–15 reps | @10 |
| 3 | Lateral Raise (Cable) | 3 | 10–15 reps | @10 |
| 4 | Skiers | 2 | 15–20 reps | @10 |
| 5 | Wrist Curls | 1 | 15–20 reps | @10 |
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 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 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 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.
MASS 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
