MASS IMPACT
Geoff Verity Schofield's PPLPP Program to Get MASSIVE FAST
Overview
Muscle growth is a slow process, one that demands consistency, hard work and determination. That’s what I’ve heard a thousand times, and it’s mostly right. You DO need all of those things. However, there are definitely ways of speeding up that process at least slightly. Furthermore, we can focus on the musculature that provides the most bang for your aesthetic buck. No, that’s not calves. Or the sartorius. You don’t even know what that is, do you? It’s OK, I’m not into astrology either.
I’m talking about a mid back so thick you could bury your fist in it, delts that provide shade for nearby pedestrians, arms that could be confused for legs and an upper chest that provides a nice shelf for beverages on a hot day. Now THAT is functional training. This ain’t your grandaddy’s hypertrophy plan, unless your grandaddy is an absolute savage who has a PhD in badassery. The idea is to be confused for a human meatball by the end of things.
Welcome...to Mass Impact.
The MASS IMPACT workout program, crafted by Geoffrey Verity Schofield and available on the Boostcamp app, is a 12-week bodybuilding regimen designed to accelerate muscle growth by focusing on key muscle groups that significantly enhance physical aesthetics.
Program Overview
Duration: 12 weeks
Frequency: 5 days per week
Workout Length: Approximately 60 minutes per session
Experience Level: Suitable for novice, intermediate, and advanced lifters
Equipment Required: Access to a full gym
Targeted Muscle Groups:
MASS IMPACT emphasizes the development of:
Mid Back: Exercises designed to build thickness and width of the back muscles.
Shoulders (Deltoids): Movements targeting all three heads for broader shoulders.
Arms: High-volume workouts aimed at increasing bicep and tricep size.
Upper Chest: Focused exercises to enhance upper chest fullness.
Training Structure:
The program employs a Pull/Push/Legs/Pull/Push (PPLPP) split, ensuring balanced development and adequate recovery. Each workout combines compound lifts with isolation exercises to maximize muscle recruitment and growth.
Progression and Periodization:
MASS IMPACT incorporates month-by-month periodization, adjusting intensity and volume to promote continuous progress and prevent plateaus. Detailed notes on each movement guide proper form and technique.
Who it's for
Reviews
Very enjoyable program with variety that keeps it interesting. Definitely helps get that V tapered look
Good
The first program in years I have tried with visible gains since week 1
Great gains. Especially in back and shoulders
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single Arm Row (Cable) | 3 | 15–20 reps |
| 2 | Pull-Up (Bodyweight) | 2 | 8–12 reps |
| 3 | Power Shrug | 3 | 8–12 reps |
| 4 | Standing Pullover (Cable) | 3 | 12–15 reps |
| Superset | |||
| 5A | Rear Delt Fly (Cable) | 2 | 10–15 reps |
| 5B | Incline Curl (Dumbbell) | 2 | 8–10 reps |
| 6 | Cardio | 1 | 15–20 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 3 | 10–15 reps |
| 2 | Dip (Weighted) | 2 | 8–12 reps |
| 3 | AD Press | 3 | 8–12 reps |
| Superset | |||
| 4A | Lu Raise | 2 | 10–15 reps |
| 4B | Cable Crossover | 2 | 10–15 reps |
| 4C | Overhead Tricep Extension (Cable) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps |
| 2 | Romanian Deadlift (Barbell) | 1 | 6–8 reps |
| 1 | 10–15 reps | ||
| 3 | Walking Lunge (Dumbbell) | 2 | 20 reps |
| 4 | Single Arm Row (Dumbbell) | 1 | 8–10 reps |
| 1 | 10–15 reps | ||
| 5 | Cable Crunch | 1 | 1+ reps |
| 6 | Neck Curl | 1 | 1+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 8–12 reps |
| 2 | Bent Over Row (Barbell) | 3 | 8–12 reps |
| Superset | |||
| 3A | Partial Lateral Raise (Cable) | 3 | 8–15 reps |
| 3B | Hammer Curl (Cable) | 3 | 8–12 reps |
| 4 | Farmer's Walk (Weighted) | 2 | 1+ reps |
| 5 | Cardio | 1 | 10–15 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Face Pull | 3 | 10–15 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps |
| 4 | Overhead Tricep Extension (Cable) | 1 | 8–10 reps |
| 1 | 12–15 reps | ||
| 5 | Lateral Raise (Cable) | 3 | 8–12 reps |
| 6 | Neck Curl | 1 | 1+ reps |
Weeks 2–12 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
Perhaps it's my background as a teacher, but I've always enjoyed helping people. That combined with my passion for fitness, health, nutrition, anatomy, exercise, physiology, lifting weights and a fascination for how to get optimal results makes me a coaching machine.
My obsession is making you the best you can be.
Common questions
MASS IMPACT is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 12 weeks with auto-progression and coaching notes included.
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. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 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. As you get familiar with the program, sessions tend to move faster.
MASS IMPACT is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
MASS IMPACT is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
