Intermediate–AdvancedFree

Unlock True Mass

Adam M.· Jan 2024

59athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength, Athletics

Equipment

Full Gym

Session length

70 min

Every set to failure Hypertrophic with Strength using SBD with a ORM at end Notes*** This is my first program, I have around a year of lifting experience but I am up to date on 100s of studies on hypertrophy, othis isn’t the best hypertrophy or strength program but it’s what I like, and every set is to failure because it’s the only think my monkey brain can comprehend. Also the rest day is after legs every time before “After rest day ch tri” This follows a 10-12 set per body part split Test of strength gains at end You can swap out assisted exercises for bw or even weighted variations I didn’t add in any Abs bc I forgot lol, you can add in 1-2 sets of abs after every training session if they are lagging or you just wanna have monster abs, take all of the sets to failure and don’t treat it like cardio.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

11.4%

Biceps

11.1%

Chest

10.2%

Front Delts

9.9%

Upper Back

9.6%

Lats

8.1%

Quadriceps

Middle Delts

7.6%

Rear Delts

6.8%

Hamstrings

6.3%

Glutes

3.8%

Forearms

2.3%

Calves

1.8%

Lower Back

0.9%

Abs

0.8%

Other

0.6%

Adductors

0.6%

Abductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	2	3–5 reps	@10
2	Larsen Press (Barbell)	2	5–10 reps	@10
3	Incline Chest Fly (Dumbbell)	3	6–8 reps	@10
4	Incline Bench Press (Barbell)	2	8–12 reps	@10
5	Dip (Assisted)	2	5–7 reps	@10
6	French Press	3	6–10 reps	@10
7	Tricep Pushdown (Cable)	2	5–6 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Assisted)	2	5–8 reps	@10
2	Pullover (Dumbbell)	2	7–12 reps	@10
3	Underhand Lat Pulldown	3	6–10 reps	@10
4	Seated Wide-Grip Row (Cable)	2	5–7 reps	@10
5	Rear Delt Fly (Machine)	3	6–12 reps	@10
6	Y Raise	3	10–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Seated Overhead Press (Barbell)	2	3–6 reps	@10
2	Lateral Raise (Cable)	3	7–10 reps	@10
3	One Arm Lateral Raise (Cable)	3	7–12 reps	@10
4	Spider Curl	3	6–8 reps	@10
5	Incline Curl (Dumbbell)	3	5–7 reps	@10
6	Hammer Curl	2	5–7 reps	@10
7	Reverse Wrist Curl (Dumbbell)	1	6–10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Clean Deadlift	1	3–5 reps	@10
2	Front Squat (Barbell)	1	3–5 reps	@10
3	Seated Hamstring Curl	5	6–8 reps	@10
4	Leg Extension	2	5–8 reps	@10
5	Leg Press (45 Degrees)	3	5–7 reps	@10
6	Standing Calf Raise	2	AMRAP	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	2	3–5 reps	@10
2	Larsen Press (Barbell)	2	5–10 reps	@10
3	Incline Chest Fly (Dumbbell)	3	6–8 reps	@10
4	Incline Bench Press (Barbell)	2	8–12 reps	@10
5	Dip (Assisted)	2	5–7 reps	@10
6	French Press	3	6–10 reps	@10
7	Tricep Pushdown (Cable)	2	5–6 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Pull-Up (Assisted)	2	5–8 reps	@10
2	Pullover (Dumbbell)	2	7–12 reps	@10
3	Underhand Lat Pulldown	3	6–10 reps	@10
4	Seated Wide-Grip Row (Cable)	2	5–7 reps	@10
5	Rear Delt Fly (Machine)	3	6–12 reps	@10
6	Y Raise	3	10–12 reps	@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Unlock True 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 6 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 70 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.

Unlock True Mass is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Unlock True 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

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