Master Slave
Streetlifting Hypertrophy/Accumulation Phase
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Handstand Hold | 3 | 0 min |
| 2 | High Pull | 3 | 1–2 reps |
| 3 | Seated Hamstring Curl | 2 | 8–12 reps |
| 4 | High Bar Squat (Barbell) | 3 | 5–8 reps |
| 5 | Standing Calf Raise | 3 | 10–15 reps |
| 6 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 7 | Hanging Leg Raise | 3 | 10–15 reps |
| 8 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Handstand Hold | 3 | 0 min |
| 2 | Dip (Weighted) | 3 | 6–20 reps |
| 3 | High Pull | 3 | 1–3 reps |
| 4 | Band Assisted Muscle Up | 3 | 3–5 reps |
| 5 | Chin-UP (Weighted&Paused) | 2 | 5–12 reps |
| 6 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps |
| 7 | Pendlay Row | 2 | 6–10 reps |
| Superset | |||
| 8A | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| 8B | Reverse Bicep Curl (Dumbbell) | 3 | 8–12 reps |
| 9 | Ab Wheel | 3 | 6–15 reps |
| 10 | Neck Extension | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Handstand Hold | 3 | — |
| 2 | Muscle Up | 2 | — |
| 3 | Paused High Bar | 2 | 5–8 reps |
| 4 | Dip (Weighted&Paused) | 2 | 5–12 reps |
| 5 | Nordic Curl | 2 | — |
| Superset | |||
| 6A | Rear Delt Fly (Dumbbell) | 2 | 8–12 reps |
| 6B | Lateral Raise (Cable) | 2 | 8–12 reps |
| 7 | Hanging Leg Raise | 3 | 6–15 reps |
| 8 | Neck Curl | 3 | 10–20 reps |
| 9 | Standing Calf Raise | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Handstand Hold | 3 | 0 min |
| 2 | L-Sit | 5 | 0 min |
| 3 | Chin-Up (Weighted) | 3 | 5–20 reps |
| 4 | Bench Press (Close Grip) | 2 | 6–10 reps |
| Superset | |||
| 5A | V-Handle Tricep Pushdown (Cable) | 2 | 6–10 reps |
| 5B | Incline Curl (Dumbbell) | 2 | 6–10 reps |
| Superset | |||
| 6A | Overhead Tricep Extension (Cable) | 2 | 8–12 reps |
| 6B | Concentration Curl | 2 | 8–12 reps |
| 7 | Decline Crunch (Weighted) | 3 | 10–15 reps |
| 8 | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 9 | Neck Extension | 2 | 10–20 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Master Slave is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
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.
Each session typically takes around 80 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.
Master Slave is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp 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.
Master Slave is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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