The MAMMOTH Method by Doctor Giorgio Costa
Build strength, have fun, get better :)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 3–5 reps | @8–9 |
| 2 | 3–5 reps | @9–9.5 | ||
| 1 | 3–5 reps | @9.5–10 | ||
| 2 | Shoulder Press (Machine) | 4 | 12 reps | @9 |
| 3 | Pure Wide Chest Press Machine | 1 | 12 reps | @8 |
| 1 | 12 reps | @8.5 | ||
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @9.5 | ||
| 4 | Chest Press (Machine) | 3 | 15 reps | @9 |
| 1 | 15 reps | @9.5 | ||
| 5 | Chest Fly (Machine) | 3 | 20 reps | @9 |
| 1 | 20 reps | @10 | ||
| 6 | Single Arm Tricep Extension (Cable) | 4 | 12 reps | @9 |
| 7 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @9 |
| 1 | 12 reps | @10 | ||
| 8 | Lateral Raise (Dumbbell) | 3 | 30+ reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dead Bug | 4 | 12 reps | @8 |
| 2 | Squat (Barbell) | 1 | 5–8 reps | @8.5 |
| 1 | 5–8 reps | @9 | ||
| 1 | 5–8 reps | @9.5 | ||
| 1 | 5–8 reps | @10 | ||
| 3 | Leg Press (45 Degrees) | 4 | 12 reps | @9 |
| Superset | ||||
| 4A | Leg Extension | 4 | 12 reps | @9 |
| Superset | ||||
| 5A | Sissy Squat (Weighted) | 4 | 12 reps | @9 |
| 6 | Single Leg Press | 4 | 20 reps | @9 |
| 7 | Calf Raise (Leg Press) | 4 | 20 reps | @9 |
| 8 | Abs Crunch (Machine) | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 5–8 reps | @9 |
| 2 | T-Bar Row | 4 | 12 reps | @9 |
| 3 | High Row | 4 | 15 reps | @9 |
| 4 | Chest Supported Row (Machine) | 4 | 20 reps | @9 |
| 5 | Bayesian Curl | 4 | 12 reps | @9 |
| 6 | Bicep Curl (Cable) | 4 | 12 reps | @9 |
| 7 | Face Pull | 4 | 12 reps | @9 |
| 8 | Upright Row (Dumbbell) | 4 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 6–5 reps | 60% |
| 2 | 5–4 reps | 70% | ||
| 2 | 4–3 reps | 80% | ||
| 2 | 3–2 reps | 90% | ||
| 1 | 2–1 reps | 100% | ||
| 2 | Romanian Deadlift (Barbell) | 4 | 12 reps | @9 |
| 3 | Pull Through (Cable) | 4 | 12 reps | @9 |
| 4 | Leg Curl | 3 | 20 reps | @9 |
| 1 | 20 reps | @10 | ||
| 5 | Hip Abductor (Machine) | 3 | 12 reps | @9 |
| 6 | Hip Adductor (Machine) | 3 | 12 reps | @9 |
| 7 | Wood Chop | 4 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 5–8 reps | @9 |
| 2 | Incline Chest Press (Machine) | 4 | 12 reps | @9 |
| 3 | Lat Pulldown | 4 | 12 reps | @9 |
| 4 | Seated Row (Machine) | 4 | 15 reps | @9 |
| 5 | Dip (Weighted) | 4 | 12 reps | @9 |
| 6 | Skull Crusher | 4 | 12 reps | @9 |
| 7 | Overhead bicep Curls | 4 | 12 reps | @9 |
| 8 | 21s (EZ Bar) | 3 | 21 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The MAMMOTH Method by Doctor Giorgio Costa is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 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.
The MAMMOTH Method by Doctor Giorgio Costa 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The MAMMOTH Method by Doctor Giorgio Costa 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
