Boston Beefcakes
Gud Performance
Bodybuilding, Strength & ConditioningBOSTON BEEFCAKES: The Ultimate Mass-Building Workout Plan
Are you ready to be the biggest guy at the bar, turning heads the second you walk in? Boston Beefcakes is the workout plan designed for men who want to look massive, powerful, and command attention wherever they go.
What You Get: Mass-Building Power Lifts: Dominate the gym with heavy bench presses, squats, deadlifts, and overhead presses—the foundation of raw strength and size.
Targeted Hypertrophy Training: Build a wide, powerful physique with focused exercises for your chest, arms, back, and shoulders. Every muscle will stand out.
Progressive Weekly Workouts: Constantly push your limits with a program that adapts and grows with you, ensuring massive gains every week.
Team Atmosphere: Train in a brotherhood. This plan thrives on accountability, competition, and pushing your workout crew to new heights, making sure you’re the strongest, biggest guy in the room.
Cutting-Edge Muscle Activation Techniques: Maximize every set with scientifically-backed exercises for total muscle activation—no wasted reps, just pure gains.
Nutrition Blueprint: Learn how to eat for mass and recovery with a complete guide to fueling your body for serious size. Get ready to be the biggest guy at the bar—the kind of guy everyone notices and the one girls love to be around. This is more than just a workout; it’s about building a presence, turning heads, and owning the room.
Lift heavy, eat big, and dominate.
Circuit
A
10 minute stair master 3 rounds Band pull apart x50 Jefferson curl x8 Plank x 1 minute dead hangs x30 seconds
B
Barbell Row
5 x 12
C
Deadlift
5 x 3
D1
Hammer Row
9, 9, 6, 6
D2
Neutral Grip Lat Pulldown
4 x 11
E1
Chin-Up
2 x MAX
E2
Barbell Shrug
2 x 20
E3
Seated Clean
2 x 17
F
Iso curl ladder
Prep
A
Leg day warmup
5 minute incline treadmill walk 3 rounds Couch stretch x30 seconds each leg Goblet squat (light) x15 2 Db RDL (light) x12
B
Back Squat
12, 8, 10, 6, 8, 4
C1
Front foot elevated Bulgarian split squat
4 x 8
C2
B stance DB RDL
4 x 10
D
Walking Lunges
E
Güd Leg Press
Prep
A
Upper body prep
3 rounds - Band pull apart x50 - DB external rotator cuff x12 each - Banded Facepull x12 - 2 DB lateral raise x12
B
Bench Press
12, 8, 10, 6, 8, 4
C1
Incline DB Bench Press
4 x 11
C2
wide stance pushups
4 x 22
D1
Close Grip Bench Press
2 x 13
D2
Forearm Flappers
2 x 20
D3
Decline Push Up
2 x MAX
Prep
A
CORE n CARDIO PREP
Stairmaster x5 minutes (1 time) 3 rounds Hamstring stretch x30 seconds Couch stretch x30 seconds each side Pigeon stretch x30 seconds each side
B
Incline Treadmill Walk
1 x 30:00
C1
Ab Wheel
3 x 15
C2
Banded Paloff Press Hold
3 x 20
D1
KB Russian Twist
2 x 30
D2
Hanging Knee Raise
2 x 15
D3
Cable Crunch
2 x 20
E
Stair Master
1 x 10:00
Prep
A
Shoulder Warmup
3 warmups DB rotator cuff x10 each arm Behind the head band pull apart x25 Dead hangs x30 seconds
B1
Seated Barbell Overhead Press
5 x 6
B2
Lean Away Side Raise
5 x 15
C1
DB Arnold Press
4 x 12
C2
MAX HOLDS
4 x MAX
D1
Front/Lateral Raises
3 x 9
D2
Cable Facepull
3 x 9
D3
Forearm Flappers
3 x 18
E
I Believe I Can Fly
Prep
A
Arm day Warmup
3 rounds Light tricep pushdown x15 2 db lateral raise x12 Neutral grip lat pulldown x12
B1
EZ Bar Lying Tricep Extension
4 x 20
B2
EZ Bar Curl
4 x 20
C1
Cable Curl
C2
DB Hammer Curl
3 x 17
D1
Barbell Bicep Curl
3 x 16
D2
Diamond Push-Up
3 x MAX
D3
SA DB Preacher curl
3 x 11
E
Güd Anchor Arms
A
Recover
Troy Shallow
Coach Troy has experience playing at all levels of football, primarily on the defensive line. His dedicated approach to strength and conditioning when he was a player, and now as a coach, provides a unique insight into what is truly important when training in the offseason and prepping for a big season ahead.
Otto Zaccardo
Coach Otto is a former Division I football player who earned a full-ride scholarship at Syracuse University, through a relentless pursuit of excellence. Coach Otto is no stranger to HARD training, as he coached himself to run a 4.34 in the 40-yard dash. Coaches combination of relentless pursuit of excellence, and impeccable attention to detail is why this program is everything you need.
Dont be like those typical finance bros who drink and go bald with no sense of purpose or direction. Be different. Go to the gym, change your body, change your life, build confidence and turn heads.
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Boston Beefcakes
Boston Beefcakes
Boston Beefcakes
