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BoostcampPNG

4-Day Maximum Mass

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Program Description

A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2024 01:04
  • Last Edited
    Aug 18, 2024 07:36
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
10-12 reps
4
Barbell Row
3
8-12 reps
5
Seated Row (Cable)
1
5 mins
6
Preacher Curl (Barbell)
3
10-12 reps
7
Concentration Curl
3
10-12 reps
8
Seated Dumbbell Curl
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
10-12 reps
4
Barbell Row
3
8-12 reps
5
Seated Row (Cable)
1
5 mins
6
Preacher Curl (Barbell)
3
10-12 reps
7
Concentration Curl
3
10-12 reps
8
Seated Dumbbell Curl
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
10-12 reps
4
Barbell Row
3
8-12 reps
5
Seated Row (Cable)
1
5 mins
6
Preacher Curl (Barbell)
3
10-12 reps
7
Concentration Curl
3
10-12 reps
8
Seated Dumbbell Curl
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
10-12 reps
4
Barbell Row
3
8-12 reps
5
Seated Row (Cable)
1
5 mins
6
Preacher Curl (Barbell)
3
10-12 reps
7
Concentration Curl
3
10-12 reps
8
Seated Dumbbell Curl
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
10-12 reps
4
Barbell Row
3
8-12 reps
5
Seated Row (Cable)
1
5 mins
6
Preacher Curl (Barbell)
3
10-12 reps
7
Concentration Curl
3
10-12 reps
8
Seated Dumbbell Curl
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
10-12 reps
4
Barbell Row
3
8-12 reps
5
Seated Row (Cable)
1
5 mins
6
Preacher Curl (Barbell)
3
10-12 reps
7
Concentration Curl
3
10-12 reps
8
Seated Dumbbell Curl
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
10-12 reps
4
Barbell Row
3
8-12 reps
5
Seated Row (Cable)
1
5 mins
6
Preacher Curl (Barbell)
3
10-12 reps
7
Concentration Curl
3
10-12 reps
8
Seated Dumbbell Curl
3
10-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
2
Single Arm Row (Dumbbell)
3
8-12 reps
3
Lat Pulldown
3
10-12 reps
4
Barbell Row
3
8-12 reps
5
Seated Row (Cable)
1
5 mins
6
Preacher Curl (Barbell)
3
10-12 reps
7
Concentration Curl
3
10-12 reps
8
Seated Dumbbell Curl
3
10-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Dip (Bodyweight)
1
AMRAP
4
Pec Deck (Machine)
3
12-15 reps
5
Chest Press (Machine)
1
5 mins
6
Skull Crusher
3
8-12 reps
7
Tricep Extension (Dumbbell)
3
8-12 reps
8
Tricep Pushdown (Cable)
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Dip (Bodyweight)
1
AMRAP
4
Pec Deck (Machine)
3
12-15 reps
5
Chest Press (Machine)
1
5 mins
6
Skull Crusher
3
8-12 reps
7
Tricep Extension (Dumbbell)
3
8-12 reps
8
Tricep Pushdown (Cable)
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Dip (Bodyweight)
1
AMRAP
4
Pec Deck (Machine)
3
12-15 reps
5
Chest Press (Machine)
1
5 mins
6
Skull Crusher
3
8-12 reps
7
Tricep Extension (Dumbbell)
3
8-12 reps
8
Tricep Pushdown (Cable)
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Dip (Bodyweight)
1
AMRAP
4
Pec Deck (Machine)
3
12-15 reps
5
Chest Press (Machine)
1
5 mins
6
Skull Crusher
3
8-12 reps
7
Tricep Extension (Dumbbell)
3
8-12 reps
8
Tricep Pushdown (Cable)
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Dip (Bodyweight)
1
AMRAP
4
Pec Deck (Machine)
3
12-15 reps
5
Chest Press (Machine)
1
5 mins
6
Skull Crusher
3
8-12 reps
7
Tricep Extension (Dumbbell)
3
8-12 reps
8
Tricep Pushdown (Cable)
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Dip (Bodyweight)
1
AMRAP
4
Pec Deck (Machine)
3
12-15 reps
5
Chest Press (Machine)
1
5 mins
6
Skull Crusher
3
8-12 reps
7
Tricep Extension (Dumbbell)
3
8-12 reps
8
Tricep Pushdown (Cable)
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Dip (Bodyweight)
1
AMRAP
4
Pec Deck (Machine)
3
12-15 reps
5
Chest Press (Machine)
1
5 mins
6
Skull Crusher
3
8-12 reps
7
Tricep Extension (Dumbbell)
3
8-12 reps
8
Tricep Pushdown (Cable)
1
5 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Dip (Bodyweight)
1
AMRAP
4
Pec Deck (Machine)
3
12-15 reps
5
Chest Press (Machine)
1
5 mins
6
Skull Crusher
3
8-12 reps
7
Tricep Extension (Dumbbell)
3
8-12 reps
8
Tricep Pushdown (Cable)
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Press
3
15-20 reps
3
Hack Squat
3
8-12 reps
4
Leg Extension
1
5 mins
5
Stiff Leg Deadlift
3
8-12 reps
6
Leg Curl
1
5 mins
7
Standing Calf Raise
3
10-15 reps
8
Seated Calf Raise
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Press
3
15-20 reps
3
Hack Squat
3
8-12 reps
4
Leg Extension
1
5 mins
5
Stiff Leg Deadlift
3
8-12 reps
6
Leg Curl
1
5 mins
7
Standing Calf Raise
3
10-15 reps
8
Seated Calf Raise
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Press
3
15-20 reps
3
Hack Squat
3
8-12 reps
4
Leg Extension
1
5 mins
5
Stiff Leg Deadlift
3
8-12 reps
6
Leg Curl
1
5 mins
7
Standing Calf Raise
3
10-15 reps
8
Seated Calf Raise
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Press
3
15-20 reps
3
Hack Squat
3
8-12 reps
4
Leg Extension
1
5 mins
5
Stiff Leg Deadlift
3
8-12 reps
6
Leg Curl
1
5 mins
7
Standing Calf Raise
3
10-15 reps
8
Seated Calf Raise
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Press
3
15-20 reps
3
Hack Squat
3
8-12 reps
4
Leg Extension
1
5 mins
5
Stiff Leg Deadlift
3
8-12 reps
6
Leg Curl
1
5 mins
7
Standing Calf Raise
3
10-15 reps
8
Seated Calf Raise
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Press
3
15-20 reps
3
Hack Squat
3
8-12 reps
4
Leg Extension
1
5 mins
5
Stiff Leg Deadlift
3
8-12 reps
6
Leg Curl
1
5 mins
7
Standing Calf Raise
3
10-15 reps
8
Seated Calf Raise
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Press
3
15-20 reps
3
Hack Squat
3
8-12 reps
4
Leg Extension
1
5 mins
5
Stiff Leg Deadlift
3
8-12 reps
6
Leg Curl
1
5 mins
7
Standing Calf Raise
3
10-15 reps
8
Seated Calf Raise
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
2
Leg Press
3
15-20 reps
3
Hack Squat
3
8-12 reps
4
Leg Extension
1
5 mins
5
Stiff Leg Deadlift
3
8-12 reps
6
Leg Curl
1
5 mins
7
Standing Calf Raise
3
10-15 reps
8
Seated Calf Raise
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Arnold Press
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Smith Press
1
5 mins
5
Upright Row (Barbell)
3
8-12 reps
6
Shrug (Dumbbell)
1
5 mins
7
Wrist Curls
3
12-15 reps
8
Reverse Wrist Curl (Barbell)
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Arnold Press
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Smith Press
1
5 mins
5
Upright Row (Barbell)
3
8-12 reps
6
Shrug (Dumbbell)
1
5 mins
7
Wrist Curls
3
12-15 reps
8
Reverse Wrist Curl (Barbell)
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Arnold Press
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Smith Press
1
5 mins
5
Upright Row (Barbell)
3
8-12 reps
6
Shrug (Dumbbell)
1
5 mins
7
Wrist Curls
3
12-15 reps
8
Reverse Wrist Curl (Barbell)
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Arnold Press
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Smith Press
1
5 mins
5
Upright Row (Barbell)
3
8-12 reps
6
Shrug (Dumbbell)
1
5 mins
7
Wrist Curls
3
12-15 reps
8
Reverse Wrist Curl (Barbell)
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Arnold Press
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Smith Press
1
5 mins
5
Upright Row (Barbell)
3
8-12 reps
6
Shrug (Dumbbell)
1
5 mins
7
Wrist Curls
3
12-15 reps
8
Reverse Wrist Curl (Barbell)
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Arnold Press
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Smith Press
1
5 mins
5
Upright Row (Barbell)
3
8-12 reps
6
Shrug (Dumbbell)
1
5 mins
7
Wrist Curls
3
12-15 reps
8
Reverse Wrist Curl (Barbell)
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Arnold Press
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Smith Press
1
5 mins
5
Upright Row (Barbell)
3
8-12 reps
6
Shrug (Dumbbell)
1
5 mins
7
Wrist Curls
3
12-15 reps
8
Reverse Wrist Curl (Barbell)
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Arnold Press
3
8-12 reps
3
Lateral Raise (Dumbbell)
3
10-15 reps
4
Smith Press
1
5 mins
5
Upright Row (Barbell)
3
8-12 reps
6
Shrug (Dumbbell)
1
5 mins
7
Wrist Curls
3
12-15 reps
8
Reverse Wrist Curl (Barbell)
1
5 mins
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-12 Reps
4
Barbell Row
3 Sets
8-12 Reps
5
Seated Row (Cable)
1 Set
5 mins
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
7
Concentration Curl
3 Sets
10-12 Reps
8
Seated Dumbbell Curl
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
1 Set
AMRAP
4
Pec Deck (Machine)
3 Sets
12-15 Reps
5
Chest Press (Machine)
1 Set
5 mins
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
1 Set
5 mins
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
1 Set
5 mins
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
6
Leg Curl
1 Set
5 mins
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Seated Calf Raise
1 Set
5 mins
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Arnold Press
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Smith Press
1 Set
5 mins
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Shrug (Dumbbell)
1 Set
5 mins
7
Wrist Curls
3 Sets
12-15 Reps
8
Reverse Wrist Curl (Barbell)
1 Set
5 mins