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Massing phase

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Program Description

To maximize hypertrophy and limit fatigue

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 14, 2025 06:27
  • Last Edited
    Jul 10, 2025 01:21

Summary

Embark on a transformative 12-week journey with the Massing Phase program, designed for serious lifters ready to pack on muscle and strength. Committing to five days a week, you'll engage in a variety of targeted exercises, including machine and cable movements, to effectively stimulate your chest, back, arms, and legs. Each workout is crafted to maximize hypertrophy through progressive overload and strategic intensity, ensuring you see tangible results. Get ready to fuel your gains and elevate your performance in the gym!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
RPE 8.5-9
2
Lateral Raise (Cable)
2
-
3
Chest Supported Row (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Row (Cable)
2
-
6
Tricep Extension (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
JM Press
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Leg Press (45 Degrees)
1
-
4
Hip Abductor (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Chest Supported Row (Machine)
1
-
3
Single Arm Row (Cable)
2
-
4
Tricep Extension (Cable)
2
-
5
JM Press
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
-
2
Pec Deck (Machine)
2
-
3
Lateral Raise (Cable)
2
-
4
Shoulder Press (Machine)
1
-
5
Bicep Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
-
2
Leg Extension
1
-
3
Stiff Leg Deadlift
1
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
@8.5-9
2
Lateral Raise (Cable)
2 Sets
-
3
Chest Supported Row (Machine)
1 Set
-
4
Pec Deck (Machine)
1 Set
-
5
Single Arm Row (Cable)
2 Sets
-
6
Tricep Extension (Cable)
1 Set
-
7
Bicep Curl (Cable)
1 Set
-
8
JM Press
1 Set
-
Day 2
1
Seated Hamstring Curl
1 Set
-
2
Leg Extension
1 Set
-
3
Leg Press (45 Degrees)
1 Set
-
4
Hip Abductor (Machine)
1 Set
-
Day 3
1
Wide Grip Lat Pulldown
2 Sets
-
2
Chest Supported Row (Machine)
1 Set
-
3
Single Arm Row (Cable)
2 Sets
-
4
Tricep Extension (Cable)
2 Sets
-
5
JM Press
1 Set
-
Day 4
1
Incline Chest Press (Machine)
1 Set
-
2
Pec Deck (Machine)
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Shoulder Press (Machine)
1 Set
-
5
Bicep Curl (Cable)
2 Sets
-
Day 5
1
Seated Hamstring Curl
1 Set
-
2
Leg Extension
1 Set
-
3
Stiff Leg Deadlift
1 Set
-