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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
    Nov 24, 2024 06:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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