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BoostcampPNG

Ultimate Mass

by Desmond D.
1 athletes joined

Program Description

Strength & Muscle Size

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 27, 2026 11:52
  • Last Edited
    Jan 28, 2026 04:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Front Delts
13.8%
Lats
12.2%
Upper Back
12.2%
Biceps
10.2%
Chest
8.2%
Middle Delts
7.1%
Quadriceps
4.1%
Glutes
4.1%
Hamstrings
4.1%
Adductors
2%
Abs
2%
Forearms
2%
Rear Delts
1.5%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 9
2
Bench Press (Barbell)
4
6-8 reps
RPE 9
3
Pull-Up (Weighted)
4
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 9
6
Incline Bench Press (Barbell)
4
6-8 reps
RPE 9
7
Chin-Up (Weighted)
4
6-8 reps
RPE 9
8
Lateral Raise (Cable)
3
12-20 reps
RPE 9
9
V-Handle Tricep Pushdown (Cable)
4
10-15 reps
RPE 9
10
Bicep Curl (Barbell)
4
8-12 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
6
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
7
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
@9
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@9
@9
@9
9
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
@9
10
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
@9