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The Lee Priest MASS Program

by nelson mancia
1 athletes joined

Program Description

Lee priests hypertrophy programm

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 01, 2025 07:13
  • Last Edited
    Oct 15, 2025 11:37

Summary

Unleash your potential with The Lee Priest MASS Program, a focused 4-week training plan designed to build muscle and strength through a balanced 4-day split. Each session targets key muscle groups, featuring compound and isolation movements like the Overhead Press, Chin-Ups, and Bicep Curls, ensuring comprehensive development. With a mix of barbell, dumbbell, and cable exercises, this program is ideal for those ready to elevate their lifting game in a full gym setting. Get ready to transform your physique and push your limits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Upper Back
11.9%
Biceps
11%
Lats
10.1%
Chest
9.4%
Quadriceps
8%
Front Delts
7.7%
Hamstrings
7.5%
Middle Delts
6%
Glutes
5.5%
Rear Delts
3%
Abs
2.5%
Adductors
2%
Lower Back
2%
Forearms
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
8-12 reps
RPE 8
3
Dumbbell Front Raise
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
5
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
5
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
8-12 reps
RPE 8
3
Dumbbell Front Raise
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
5
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
5
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
8-12 reps
RPE 8
3
Dumbbell Front Raise
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
5
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
5
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
5
8-12 reps
RPE 8
3
Dumbbell Front Raise
3
8-10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
5
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
5
6-8 reps
RPE 8
6
Bicep Curl (Dumbbell)
5
6-8 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6-8 reps
RPE 8
2
Barbell Row
5
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
5
8-10 reps
RPE 8
5
Lat Pulldown
5
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6-8 reps
RPE 8
2
Barbell Row
5
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
5
8-10 reps
RPE 8
5
Lat Pulldown
5
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6-8 reps
RPE 8
2
Barbell Row
5
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
5
8-10 reps
RPE 8
5
Lat Pulldown
5
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
6-8 reps
RPE 8
2
Barbell Row
5
6-8 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
5
8-10 reps
RPE 8
5
Lat Pulldown
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-10 reps
RPE 8
2
Squat (Smith Machine)
5
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
5
6-8 reps
RPE 8
4
Lying Leg Curl
5
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-10 reps
RPE 8
2
Squat (Smith Machine)
5
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
5
6-8 reps
RPE 8
4
Lying Leg Curl
5
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-10 reps
RPE 8
2
Squat (Smith Machine)
5
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
5
6-8 reps
RPE 8
4
Lying Leg Curl
5
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
8-10 reps
RPE 8
2
Squat (Smith Machine)
5
6-8 reps
RPE 8
3
Walking Lunge (Dumbbell)
5
6-8 reps
RPE 8
4
Lying Leg Curl
5
8-10 reps
RPE 8
5
Romanian Deadlift (Barbell)
5
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
6-8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10-12 reps
RPE 8
7
Dip (Bodyweight)
5
6-8 reps
RPE 8
8
Skull Crusher
5
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
6-8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10-12 reps
RPE 8
7
Dip (Bodyweight)
5
6-8 reps
RPE 8
8
Skull Crusher
5
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
6-8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10-12 reps
RPE 8
7
Dip (Bodyweight)
5
6-8 reps
RPE 8
8
Skull Crusher
5
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
6-8 reps
RPE 8
3
Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
5
8-10 reps
RPE 8
6
Overhead Tricep Extension (Cable)
5
10-12 reps
RPE 8
7
Dip (Bodyweight)
5
6-8 reps
RPE 8
8
Skull Crusher
5
12-15 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
5 Sets
6-8 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
8-12 Reps
@8
3
Dumbbell Front Raise
3 Sets
8-10 Reps
@8
4
Rear Delt Fly (Dumbbell)
5 Sets
10-15 Reps
@8
5
Bicep Curl (Barbell)
5 Sets
6-8 Reps
@8
6
Bicep Curl (Dumbbell)
5 Sets
6-8 Reps
@8
7
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@8
8
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
5 Sets
6-8 Reps
@8
2
Barbell Row
5 Sets
6-8 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Seated Row (Cable)
5 Sets
8-10 Reps
@8
5
Lat Pulldown
5 Sets
8-10 Reps
@8
Day 3
1
Leg Extension
5 Sets
8-10 Reps
@8
2
Squat (Smith Machine)
5 Sets
6-8 Reps
@8
3
Walking Lunge (Dumbbell)
5 Sets
6-8 Reps
@8
4
Lying Leg Curl
5 Sets
8-10 Reps
@8
5
Romanian Deadlift (Barbell)
5 Sets
6-8 Reps
@8
Day 4
1
Bench Press (Barbell)
5 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
5 Sets
6-8 Reps
@8
3
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
5 Sets
8-10 Reps
@8
6
Overhead Tricep Extension (Cable)
5 Sets
10-12 Reps
@8
7
Dip (Bodyweight)
5 Sets
6-8 Reps
@8
8
Skull Crusher
5 Sets
12-15 Reps
@8