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Gladiator Mass

by Devvon D.
11 athletes joined

Program Description

Mass building plan utilizing increasing volume waves. Most effective when used off of strength or cut programs, but can be run for multiple sessions as well. I would encourage exercise adjustments though to continue growth. Full body except for two days in between: these are focus days. Work on weak areas or areas of need and adjust for your personal needs. Set up for arms and abs but can be replaced for individual needs. This is a lot of volume, especially towards the end of the cycle, so only take it on if you’re physically able. Take deloads as needed, and use cardio but use it sparingly. More effective if used for short bursts of muscle building or through functional applications. Eat a lot! Otherwise you can’t fuel these workouts. You’ll want to cut after you hit your goal weight anyway. Some FST-7 mixed in as well to continue the confusion and push the pump. Only 20-30 seconds between sets and use a weight that you can complete all seven with.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 24, 2024 02:17
  • Last Edited
    Jan 02, 2025 02:21
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown (Neutral Grip)
2
12 reps
RPE 8.5
4
Chest Fly (Machine)
2
15 reps
RPE 7
5
Seated Calf Raise
2
15 reps
RPE 7
6
Banded Clamshell
2
12 reps
RPE 7
7
Batwing Row
2
12 reps
RPE 7
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8.5
4
Chest Fly (Machine)
2
15 reps
RPE 7
5
Seated Calf Raise
3
15 reps
RPE 7
6
Banded Clamshell
2
12 reps
RPE 7
7
Batwing Row
2
12 reps
RPE 7
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8.5
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Seated Calf Raise
4
15 reps
RPE 7
6
Banded Clamshell
2
12 reps
RPE 7
7
Batwing Row
2
12 reps
RPE 7
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Bench Press (Barbell)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8.5
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Seated Calf Raise
4
15 reps
RPE 7
6
Banded Clamshell
2
12 reps
RPE 7
7
Batwing Row
2
12 reps
RPE 7
8
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12 reps
RPE 8.5
2
Pinwheel Curl
2
12 reps
RPE 7
3
21s (EZ Bar)
2
21 reps
RPE 7
4
Tricep Kickback
2
12 reps
RPE 8.5
5
Katana Extension
3
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
7
12 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
8
Cable Crunch
2
12 reps
RPE 7
9
Hip Flexor Stretch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12 reps
RPE 8.5
2
Pinwheel Curl
2
12 reps
RPE 7
3
21s (EZ Bar)
2
21 reps
RPE 7
4
Tricep Kickback
2
12 reps
RPE 8.5
5
Katana Extension
3
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
7
12 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
8
Cable Crunch
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12 reps
RPE 8.5
2
Pinwheel Curl
2
12 reps
RPE 7
3
21s (EZ Bar)
2
21 reps
RPE 7
4
Tricep Kickback
2
12 reps
RPE 8.5
5
Katana Extension
3
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
7
12 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
8
Cable Crunch
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
12 reps
RPE 8.5
2
Pinwheel Curl
2
12 reps
RPE 7
3
21s (EZ Bar)
2
21 reps
RPE 7
4
Tricep Kickback
2
12 reps
RPE 8.5
5
Katana Extension
3
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
7
12 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
8
Cable Crunch
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Weighted)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Reverse Hyperextension
2
15 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 7
5
Cable Crossover
2
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Rear Delt Row
2
12 reps
RPE 8.5
8
Leg Extension
2
15 reps
RPE 7
9
Stomach Vacuum
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Weighted)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Reverse Hyperextension
2
15 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Cable Crossover
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Rear Delt Row
2
12 reps
RPE 8.5
8
Leg Extension
3
15 reps
RPE 7
9
Stomach Vacuum
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Weighted)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Reverse Hyperextension
3
15 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Cable Crossover
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
7
Rear Delt Row
3
12 reps
RPE 8.5
8
Leg Extension
3
15 reps
RPE 7
9
Stomach Vacuum
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Dip (Weighted)
1
1
1
12 reps
8 reps
6 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Reverse Hyperextension
3
15 reps
RPE 7
4
Lat Pulldown
4
12 reps
RPE 7
5
Cable Crossover
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
7
Rear Delt Row
2
12 reps
RPE 8.5
8
Leg Extension
3
15 reps
RPE 7
9
Stomach Vacuum
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 7
2
Tricep Kickback
3
12 reps
RPE 7
3
Hammer Curl
2
12 reps
RPE 7
4
Tricep Extension (Barbell)
2
12 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 7
6
Face Pull
2
20 reps
RPE 7
7
Internal/eternal Rotation
2
14 reps
RPE 7
8
Hanging Leg Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 7
2
Tricep Kickback
3
12 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Tricep Extension (Barbell)
2
12 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 7
6
Face Pull
2
20 reps
RPE 7
7
Internal/eternal Rotation
2
14 reps
RPE 7
8
Hanging Leg Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 7
2
Tricep Kickback
3
12 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Tricep Extension (Barbell)
2
12 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 7
6
Face Pull
2
20 reps
RPE 7
7
Internal/eternal Rotation
2
14 reps
RPE 7
8
Hanging Leg Raise
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
3
12 reps
RPE 7
2
Tricep Kickback
3
12 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Tricep Extension (Barbell)
2
12 reps
RPE 7
5
Reverse Wrist Curl (Barbell)
2
12 reps
RPE 7
6
Face Pull
2
20 reps
RPE 7
7
Internal/eternal Rotation
2
14 reps
RPE 7
8
Hanging Leg Raise
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
RPE 8
2A
Hip Thrust (Bodyweight)
2
12 reps
RPE 7
2B
Reverse Hyperextension
2
12 reps
RPE 7
3
Shrug (Barbell)
3
15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4B
Leg Press Calf Raises
1
2
15 reps
12 reps
RPE 8.5
RPE 8.5
5
Upright Row (Barbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
2
12 reps
RPE 7
7A
Hip Abductor (Machine)
2
12 reps
RPE 7
7B
Hip Adductor (Machine)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
RPE 8
2A
Hip Thrust (Bodyweight)
2
12 reps
RPE 7
2B
Reverse Hyperextension
2
12 reps
RPE 7
3
Shrug (Barbell)
3
15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4B
Leg Press Calf Raises
1
2
15 reps
12 reps
RPE 8.5
RPE 8.5
5
Upright Row (Barbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
2
12 reps
RPE 7
7A
Hip Abductor (Machine)
2
12 reps
RPE 7
7B
Hip Adductor (Machine)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
4
12 reps
RPE 8
2A
Hip Thrust (Bodyweight)
2
12 reps
RPE 7
2B
Reverse Hyperextension
2
12 reps
RPE 7
3
Shrug (Barbell)
3
15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4B
Leg Press Calf Raises
1
2
15 reps
12 reps
RPE 8.5
RPE 8.5
5
Upright Row (Barbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
7A
Hip Abductor (Machine)
2
12 reps
RPE 7
7B
Hip Adductor (Machine)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
12 reps
RPE 8
2A
Hip Thrust (Bodyweight)
2
12 reps
RPE 7
2B
Reverse Hyperextension
2
12 reps
RPE 7
3
Shrug (Barbell)
4
15 reps
RPE 8.5
4A
Leg Press (45 Degrees)
1
1
2
15 reps
12 reps
8 reps
RPE 8.5
RPE 8.5
RPE 8.5
4B
Leg Press Calf Raises
1
3
15 reps
12 reps
RPE 8.5
RPE 8.5
5
Upright Row (Barbell)
3
12 reps
RPE 7
6
Seated Row (Cable)
3
12 reps
RPE 7
7A
Hip Abductor (Machine)
2
12 reps
RPE 7
7B
Hip Adductor (Machine)
2
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
-2 mins
RPE 7
2
Battle Ropes
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
-2 mins
RPE 7
2
Jump Rope
1
5 mins
RPE 7
3
Battle Ropes
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
-2 mins
RPE 7
2
Jump Rope
1
5 mins
RPE 7
3
Battle Ropes
1
5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
-2 mins
RPE 7
2
Jump Rope
1
5 mins
RPE 7
3
Battle Ropes
1
5 mins
RPE 7
Week 1
1 / 4 Weeks
Day 4
1
Preacher Curl (Barbell)
3 Sets
12 Reps
@7
2
Tricep Kickback
3 Sets
12 Reps
@7
3
Hammer Curl
2 Sets
12 Reps
@7
4
Tricep Extension (Barbell)
2 Sets
12 Reps
@7
5
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@7
6
Face Pull
2 Sets
20 Reps
@7
7
Internal/eternal Rotation
2 Sets
14 Reps
@7
8
Hanging Leg Raise
2 Sets
12 Reps
@7
Day 5
1
Bench Press (Wide Grip)
3 Sets
12 Reps
@8
2A
Hip Thrust (Bodyweight)
2 Sets
12 Reps
@7
2B
Reverse Hyperextension
2 Sets
12 Reps
@7
3
Shrug (Barbell)
3 Sets
15 Reps
@8.5
4A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@8.5
@8.5
@8.5
4B
Leg Press Calf Raises
1 Set
2 Sets
15 Reps
12 Reps
@8.5
@8.5
5
Upright Row (Barbell)
3 Sets
12 Reps
@7
6
Seated Row (Cable)
2 Sets
12 Reps
@7
7A
Hip Abductor (Machine)
2 Sets
12 Reps
@7
7B
Hip Adductor (Machine)
2 Sets
12 Reps
@7
Day 6
1
Prowler Push
2 Sets
-2 mins
@7
2
Battle Ropes
1 Set
5 mins
@7
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Lat Pulldown (Neutral Grip)
2 Sets
12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
15 Reps
@7
5
Seated Calf Raise
2 Sets
15 Reps
@7
6
Banded Clamshell
2 Sets
12 Reps
@7
7
Batwing Row
2 Sets
12 Reps
@7
8
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
2
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
@8.5
@8.5
@8.5
3
Reverse Hyperextension
2 Sets
15 Reps
@7
4
Lat Pulldown
2 Sets
12 Reps
@7
5
Cable Crossover
2 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Rear Delt Row
2 Sets
12 Reps
@8.5
8
Leg Extension
2 Sets
15 Reps
@7
9
Stomach Vacuum
2 Sets
10 Reps
@7
Day 2
1
Bayesian Curl
3 Sets
12 Reps
@8.5
2
Pinwheel Curl
2 Sets
12 Reps
@7
3
21s (EZ Bar)
2 Sets
21 Reps
@7
4
Tricep Kickback
2 Sets
12 Reps
@8.5
5
Katana Extension
3 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
7 Sets
12 Reps
@7
7
Pallof Press
2 Sets
10 Reps
@7
8
Cable Crunch
2 Sets
12 Reps
@7
9
Hip Flexor Stretch
3 Sets
-