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The MAMMOTH Method by Doctor Giorgio Costa

by Doctor Giorgio Costa
5.0
(1 rating)

Program Description

This five days program focuses on both physical strength, hypertrophy and mental well being. - Strength foundation: each day begins with a strength-focused compound lift. - Hypertrophy variety: high volume and tempo controlled movements provide ample Hypertrophy stimuli. - Functional balance: includes exercises addressing stability, mobility and recovery (eg. Cable pull troughs, rotational core work). - Mental health priority: Friday is tailored for enjoyment and boosting self efficacy,. This is the MAMMOTH method.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 24, 2024 05:06
  • Last Edited
    Jun 18, 2025 12:39

Summary

Unleash your strength with The MAMMOTH Method, a comprehensive 4-week program designed by Doctor Giorgio Costa. Committing just 5 days a week, you’ll engage in a variety of targeted exercises that focus on building muscle and enhancing overall fitness. From powerful bench presses to dynamic deadlifts, each session is crafted to maximize your gains while keeping workouts fresh and enjoyable. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Upper Back
9.9%
Quadriceps
9.7%
Chest
9.1%
Glutes
8.9%
Front Delts
8.2%
Biceps
7.9%
Hamstrings
7.6%
Lats
7.2%
Abs
5.9%
Middle Delts
4%
Lower Back
2.9%
Adductors
1.8%
Abductors
1.5%
Stretching
1.4%
Calves
1.4%
Rear Delts
1.3%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
2
Shoulder Press (Machine)
4
12 reps
RPE 9
3
Pure Wide Chest Press Machine
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Chest Press (Machine)
3
1
15 reps
15 reps
RPE 9
RPE 9.5
5
Chest Fly (Machine)
3
1
20 reps
20 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
3
30+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
2
Shoulder Press (Machine)
4
12 reps
RPE 9
3
Pure Wide Chest Press Machine
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Chest Press (Machine)
3
1
15 reps
15 reps
RPE 9
RPE 9.5
5
Chest Fly (Machine)
3
1
20 reps
20 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
3
30+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
2
Shoulder Press (Machine)
4
12 reps
RPE 9
3
Pure Wide Chest Press Machine
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Chest Press (Machine)
3
1
15 reps
15 reps
RPE 9
RPE 9.5
5
Chest Fly (Machine)
3
1
20 reps
20 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
4
30+ reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 8-9
RPE 9-9.5
RPE 9.5-10
2
Shoulder Press (Machine)
4
12 reps
RPE 9
3
Pure Wide Chest Press Machine
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Chest Press (Machine)
3
1
15 reps
15 reps
RPE 9
RPE 9.5
5
Chest Fly (Machine)
3
1
20 reps
20 reps
RPE 9
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12 reps
RPE 9
7
Tricep Rope Push Down (Cable)
3
1
12 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Dumbbell)
4
30+ reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
4
12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
4
12 reps
RPE 9
4A
Leg Extension
4
12 reps
RPE 9
5A
Sissy Squat (Weighted)
4
12 reps
RPE 9
6
Single Leg Press
4
20 reps
RPE 9
7
Calf Raise (Leg Press)
4
20 reps
RPE 9
8
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
4
12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
4
12 reps
RPE 9
4A
Leg Extension
4
12 reps
RPE 9
5A
Sissy Squat (Weighted)
4
12 reps
RPE 9
6
Single Leg Press
4
20 reps
RPE 9
7
Calf Raise (Leg Press)
4
20 reps
RPE 9
8
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
4
12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
4
12 reps
RPE 9
4A
Leg Extension
4
12 reps
RPE 9
5A
Sissy Squat (Weighted)
4
12 reps
RPE 9
6
Single Leg Press
4
20 reps
RPE 9
7
Calf Raise (Leg Press)
4
20 reps
RPE 9
8
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug
4
12 reps
RPE 8
2
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Leg Press (45 Degrees)
4
12 reps
RPE 9
4A
Leg Extension
4
12 reps
RPE 9
5A
Sissy Squat (Weighted)
4
12 reps
RPE 9
6
Single Leg Press
4
20 reps
RPE 9
7
Calf Raise (Leg Press)
4
20 reps
RPE 9
8
Abs Crunch (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
High Row
4
15 reps
RPE 9
4
Chest Supported Row (Machine)
4
20 reps
RPE 9
5
Bayesian Curl
4
12 reps
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 9
7
Face Pull
4
12 reps
RPE 9
8
Upright Row (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
High Row
4
15 reps
RPE 9
4
Chest Supported Row (Machine)
4
20 reps
RPE 9
5
Bayesian Curl
4
12 reps
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 9
7
Face Pull
4
12 reps
RPE 9
8
Upright Row (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
High Row
4
15 reps
RPE 9
4
Chest Supported Row (Machine)
4
20 reps
RPE 9
5
Bayesian Curl
4
12 reps
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 9
7
Face Pull
4
12 reps
RPE 9
8
Upright Row (Dumbbell)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
RPE 9
2
T-Bar Row
4
12 reps
RPE 9
3
High Row
4
15 reps
RPE 9
4
Chest Supported Row (Machine)
4
20 reps
RPE 9
5
Bayesian Curl
4
12 reps
RPE 9
6
Bicep Curl (Cable)
4
12 reps
RPE 9
7
Face Pull
4
12 reps
RPE 9
8
Upright Row (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
2
1
6-5 reps
5-4 reps
4-3 reps
3-2 reps
2-1 reps
60%
70%
80%
90%
100%
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Pull Through (Cable)
4
12 reps
RPE 9
4
Leg Curl
3
1
20 reps
20 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
12 reps
RPE 9
7
Wood Chop
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
2
1
6-5 reps
5-4 reps
4-3 reps
3-2 reps
2-1 reps
60%
70%
80%
90%
100%
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Pull Through (Cable)
4
12 reps
RPE 9
4
Leg Curl
3
1
20 reps
20 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
12 reps
RPE 9
7
Wood Chop
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
2
1
6-5 reps
5-4 reps
4-3 reps
3-2 reps
2-1 reps
60%
70%
80%
90%
100%
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Pull Through (Cable)
4
12 reps
RPE 9
4
Leg Curl
3
1
20 reps
20 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
4
12 reps
RPE 9
6
Hip Adductor (Machine)
4
12 reps
RPE 9
7
Wood Chop
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
2
1
6-5 reps
5-4 reps
4-3 reps
3-2 reps
2-1 reps
60%
70%
80%
90%
100%
2
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
3
Pull Through (Cable)
4
12 reps
RPE 9
4
Leg Curl
3
1
20 reps
20 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
4
12 reps
RPE 9
6
Hip Adductor (Machine)
4
12 reps
RPE 9
7
Wood Chop
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Seated Row (Machine)
4
15 reps
RPE 9
5
Dip (Weighted)
4
12 reps
RPE 9
6
Skull Crusher
4
12 reps
RPE 9
7
Overhead bicep Curls
4
12 reps
RPE 9
8
21s (EZ Bar)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Seated Row (Machine)
4
15 reps
RPE 9
5
Dip (Weighted)
4
12 reps
RPE 9
6
Skull Crusher
4
12 reps
RPE 9
7
Overhead bicep Curls
4
12 reps
RPE 9
8
21s (EZ Bar)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Seated Row (Machine)
4
15 reps
RPE 9
5
Dip (Weighted)
4
12 reps
RPE 9
6
Skull Crusher
4
12 reps
RPE 9
7
Overhead bicep Curls
4
12 reps
RPE 9
8
21s (EZ Bar)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 9
2
Incline Chest Press (Machine)
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Seated Row (Machine)
4
15 reps
RPE 9
5
Dip (Weighted)
4
12 reps
RPE 9
6
Skull Crusher
4
12 reps
RPE 9
7
Overhead bicep Curls
4
12 reps
RPE 9
8
21s (EZ Bar)
3
21 reps
RPE 9
Week 1
1 / 4 Weeks
Day 5
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Chest Press (Machine)
4 Sets
12 Reps
@9
3
Lat Pulldown
4 Sets
12 Reps
@9
4
Seated Row (Machine)
4 Sets
15 Reps
@9
5
Dip (Weighted)
4 Sets
12 Reps
@9
6
Skull Crusher
4 Sets
12 Reps
@9
7
Overhead bicep Curls
4 Sets
12 Reps
@9
8
21s (EZ Bar)
3 Sets
21 Reps
@9
Day 4
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
1 Set
6-5 Reps
5-4 Reps
4-3 Reps
3-2 Reps
2-1 Reps
60%
70%
80%
90%
100%
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Pull Through (Cable)
4 Sets
12 Reps
@9
4
Leg Curl
3 Sets
1 Set
20 Reps
20 Reps
@9
@10
5
Hip Abductor (Machine)
3 Sets
12 Reps
@9
6
Hip Adductor (Machine)
3 Sets
12 Reps
@9
7
Wood Chop
4 Sets
12 Reps
@8
Day 3
1
Pull-Up (Weighted)
4 Sets
5-8 Reps
@9
2
T-Bar Row
4 Sets
12 Reps
@9
3
High Row
4 Sets
15 Reps
@9
4
Chest Supported Row (Machine)
4 Sets
20 Reps
@9
5
Bayesian Curl
4 Sets
12 Reps
@9
6
Bicep Curl (Cable)
4 Sets
12 Reps
@9
7
Face Pull
4 Sets
12 Reps
@9
8
Upright Row (Dumbbell)
4 Sets
12 Reps
@9
Day 2
1
Dead Bug
4 Sets
12 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8.5
@9
@9.5
@10
3
Leg Press (45 Degrees)
4 Sets
12 Reps
@9
4A
Leg Extension
4 Sets
12 Reps
@9
5A
Sissy Squat (Weighted)
4 Sets
12 Reps
@9
6
Single Leg Press
4 Sets
20 Reps
@9
7
Calf Raise (Leg Press)
4 Sets
20 Reps
@9
8
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@8-9
@9-9.5
@9.5-10
2
Shoulder Press (Machine)
4 Sets
12 Reps
@9
3
Pure Wide Chest Press Machine
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
4
Chest Press (Machine)
3 Sets
1 Set
15 Reps
15 Reps
@9
@9.5
5
Chest Fly (Machine)
3 Sets
1 Set
20 Reps
20 Reps
@9
@10
6
Single Arm Tricep Extension (Cable)
4 Sets
12 Reps
@9
7
Tricep Rope Push Down (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@9
@10
8
Lateral Raise (Dumbbell)
3 Sets
30+ Reps
@9.5