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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 06, 2025 11:16
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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
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
-