Program Description
The Mass Gain - Combo Set program is designed for hypertrophy with a focus on the upper body but doesn't neglect the lower body. This program uses combo sets (supersets, trisets, giant sets) to save time in the gym and how often you have to go to the gym. The sessions range from approximately 45-50 min and only requires weight training 3 days a week. This is a great program if you're looking to save time and still pack on muscle mass. The design of the program also builds up your work capacity and if you are looking to improve your endurance for athletic purposes or to just better your cardio, there are options for 2 cardio days rather than having a standard rest day. Weekly Split: Day 1: Upper Body Day 2: Cardio (easy pace 20-30min) / Rest Day 3: Lower Body Day 4: Rest Day 5: Upper Body Day 6: Cardio (medium to fast pace) / Rest Day 7: Rest
Program Overview
- LevelAdvanced
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedNov 28, 2024 04:40
- Last EditedJan 15, 2025 01:24
To Start The Program
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
2A
Bent Over Row (Barbell)
3
12-15 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-9
3B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8-9
3C
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8-9
3D
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 8-9
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8-9
4B
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
4C
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
2A
Bent Over Row (Barbell)
3
12-15 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-9
3B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8-9
3C
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8-9
3D
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 8-9
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8-9
4B
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
4C
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8
2A
Bent Over Row (Barbell)
3
12-15 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
3A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8-9
3B
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8-9
3C
Incline Curl (Dumbbell)
3
15-20 reps
RPE 8-9
3D
Skull Crusher (Dumbbell)
3
15-20 reps
RPE 8-9
4A
Upright Row (Barbell)
3
10-15 reps
RPE 8-9
4B
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
4C
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 8-9
2B
Dip (Weighted)
3
10-20 reps
RPE 8-9
2C
Lat Prayer
3
10-20 reps
RPE 8-9
2D
Chin-Up (Bodyweight)
3
10-20 reps
RPE 8-9
3A
Deficit Push Up
2
10-20 reps
RPE 8-9
3B
Meadow Row
2
10-20 reps
RPE 8-9
3C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-9
3D
Hammer Curl
2
10-20 reps
RPE 8-9
3E
Overhead Tricep Extension (Dumbbell)
2
10-20 reps
RPE 8-9
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 8-9
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
4C
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5A
Arnold Press
3
10-15 reps
RPE 8-9
5B
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 8-9
2B
Dip (Weighted)
3
10-20 reps
RPE 8-9
2C
Lat Prayer
3
10-20 reps
RPE 8-9
2D
Chin-Up (Bodyweight)
3
10-20 reps
RPE 8-9
3A
Deficit Push Up
2
10-20 reps
RPE 8-9
3B
Meadow Row
2
10-20 reps
RPE 8-9
3C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-9
3D
Hammer Curl
2
10-20 reps
RPE 8-9
3E
Overhead Tricep Extension (Dumbbell)
2
10-20 reps
RPE 8-9
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 8-9
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
4C
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5A
Arnold Press
3
10-15 reps
RPE 8-9
5B
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-8 reps
RPE 8
1B
Chest Supported Row (Machine)
3
10-15 reps
RPE 8
2A
Incline Chest Fly (Dumbbell)
3
10-20 reps
RPE 8-9
2B
Dip (Weighted)
3
10-20 reps
RPE 8-9
2C
Lat Prayer
3
10-20 reps
RPE 8-9
2D
Chin-Up (Bodyweight)
3
10-20 reps
RPE 8-9
3A
Deficit Push Up
2
10-20 reps
RPE 8-9
3B
Meadow Row
2
10-20 reps
RPE 8-9
3C
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 8-9
3D
Hammer Curl
2
10-20 reps
RPE 8-9
3E
Overhead Tricep Extension (Dumbbell)
2
10-20 reps
RPE 8-9
4A
Rear Delt Fly (Cable)
2
10-15 reps
RPE 8-9
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-9
4C
Bicep Curl (Cable)
2
10-15 reps
RPE 8-9
5A
Arnold Press
3
10-15 reps
RPE 8-9
5B
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
5C
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2A
Trap Bar Deadlift
3
6-8 reps
RPE 7-8
2B
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 8
3B
Step-Up (Weighted)
3
10-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2A
Trap Bar Deadlift
3
6-8 reps
RPE 7-8
2B
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 8
3B
Step-Up (Weighted)
3
10-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 7-8
2A
Trap Bar Deadlift
3
6-8 reps
RPE 7-8
2B
Split Squat (Dumbbell)
3
10-12 reps
RPE 8
3A
Reverse Lunge (Dumbbell)
3
10-15 reps
RPE 8
3B
Step-Up (Weighted)
3
10-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
10-12 reps
RPE 7-8
1B
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2A
Lunge (Dumbbell)
3
12-15 reps
RPE 8
2B
Seated Hamstring Curl
3
12-15 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Good Morning
3
12-15 reps
RPE 8
4A
Kettlebell Swing
2
15-20 reps
RPE 9-10
4B
Goblet Squat
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
10-12 reps
RPE 7-8
1B
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2A
Lunge (Dumbbell)
3
12-15 reps
RPE 8
2B
Seated Hamstring Curl
3
12-15 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Good Morning
3
12-15 reps
RPE 8
4A
Kettlebell Swing
2
15-20 reps
RPE 9-10
4B
Goblet Squat
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
10-12 reps
RPE 7-8
1B
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
2A
Lunge (Dumbbell)
3
12-15 reps
RPE 8
2B
Seated Hamstring Curl
3
12-15 reps
RPE 8
3A
Leg Extension
3
12-15 reps
RPE 8
3B
Good Morning
3
12-15 reps
RPE 8
4A
Kettlebell Swing
2
15-20 reps
RPE 9-10
4B
Goblet Squat
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
1B
Lat Pulldown
3
10-12 reps
RPE 8
2A
Military Press (Barbell)
3
10-15 reps
RPE 8
2B
Chest Fly (Cable)
3
10-15 reps
RPE 8
2C
Dumbbell Row
3
10-15 reps
RPE 8
3A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
3B
Dip (Bodyweight)
3
15-20 reps
RPE 8-9
3C
Lat Prayer
3
10-15 reps
RPE 8-9
3D
Hammer Curl
3
10-15 reps
RPE 8-9
3E
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
4A
Lying Side Lateral Raise
2
10-15 reps
RPE 8-9
4B
French Press
2
10-15 reps
RPE 8-9
4C
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
1B
Lat Pulldown
3
10-12 reps
RPE 8
2A
Military Press (Barbell)
3
10-15 reps
RPE 8
2B
Chest Fly (Cable)
3
10-15 reps
RPE 8
2C
Dumbbell Row
3
10-15 reps
RPE 8
3A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
3B
Dip (Bodyweight)
3
15-20 reps
RPE 8-9
3C
Lat Prayer
3
10-15 reps
RPE 8-9
3D
Hammer Curl
3
10-15 reps
RPE 8-9
3E
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
4A
Lying Side Lateral Raise
2
10-15 reps
RPE 8-9
4B
French Press
2
10-15 reps
RPE 8-9
4C
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
10-12 reps
RPE 8
1B
Lat Pulldown
3
10-12 reps
RPE 8
2A
Military Press (Barbell)
3
10-15 reps
RPE 8
2B
Chest Fly (Cable)
3
10-15 reps
RPE 8
2C
Dumbbell Row
3
10-15 reps
RPE 8
3A
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
3B
Dip (Bodyweight)
3
15-20 reps
RPE 8-9
3C
Lat Prayer
3
10-15 reps
RPE 8-9
3D
Hammer Curl
3
10-15 reps
RPE 8-9
3E
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8-9
4A
Lying Side Lateral Raise
2
10-15 reps
RPE 8-9
4B
French Press
2
10-15 reps
RPE 8-9
4C
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12-15 reps
RPE 8
1B
Snatch Deadlift
4
8-10 reps
RPE 7-8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
2B
Underhand Lat Pulldown
3
10-15 reps
RPE 8-9
2C
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8-9
3A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3B
Skull Crusher (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3C
Bicep Curl (EZ Bar)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4A
Upright Row (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
4B
Tricep Kickback
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
4C
Seated Dumbbell Curl
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12-15 reps
RPE 8
1B
Snatch Deadlift
4
8-10 reps
RPE 7-8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
2B
Underhand Lat Pulldown
3
10-15 reps
RPE 8-9
2C
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8-9
3A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3B
Skull Crusher (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3C
Bicep Curl (EZ Bar)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4A
Upright Row (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
4B
Tricep Kickback
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
4C
Seated Dumbbell Curl
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
12-15 reps
RPE 8
1B
Snatch Deadlift
4
8-10 reps
RPE 7-8
2A
Chest Fly (Cable)
3
10-15 reps
RPE 8-9
2B
Underhand Lat Pulldown
3
10-15 reps
RPE 8-9
2C
Standing Shoulder Press (Dumbbell)
3
10-15 reps
RPE 8-9
3A
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3B
Skull Crusher (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
3C
Bicep Curl (EZ Bar)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4A
Upright Row (Dumbbell)
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
4B
Tricep Kickback
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
4C
Seated Dumbbell Curl
2
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
-
-
Week 1
1 / 6 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
6-8 Reps
@8
1B
Pull-Up (Bodyweight)3 Sets
10-15 Reps
@8
2A
Bent Over Row (Barbell)3 Sets
12-15 Reps
@8
2B
Incline Bench Press (Dumbbell)3 Sets
12-15 Reps
@8
3A
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@8-9
3B
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@8-9
3C
Incline Curl (Dumbbell)3 Sets
15-20 Reps
@8-9
3D
Skull Crusher (Dumbbell)3 Sets
15-20 Reps
@8-9
4A
Upright Row (Barbell)3 Sets
10-15 Reps
@8-9
4B
Bicep Curl (Dumbbell)3 Sets
10-15 Reps
@8-9
4C
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@8-9
Day 2
1
Cardio (Zone 2)1 Set
-
-
Day 3
1
Squat (Barbell)3 Sets
6-8 Reps
@7-8
2A
Trap Bar Deadlift3 Sets
6-8 Reps
@7-8
2B
Split Squat (Dumbbell)3 Sets
10-12 Reps
@8
3A
Reverse Lunge (Dumbbell)3 Sets
10-15 Reps
@8
3B
Step-Up (Weighted)3 Sets
10-15 Reps
@9
4
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
@8
Day 4
1A
Incline Bench Press (Barbell)3 Sets
10-12 Reps
@8
1B
Lat Pulldown3 Sets
10-12 Reps
@8
2A
Military Press (Barbell)3 Sets
10-15 Reps
@8
2B
Chest Fly (Cable)3 Sets
10-15 Reps
@8
2C
Dumbbell Row3 Sets
10-15 Reps
@8
3A
One Arm Lateral Raise (Cable)3 Sets
10-15 Reps
@8-9
3B
Dip (Bodyweight)3 Sets
15-20 Reps
@8-9
3C
Lat Prayer3 Sets
10-15 Reps
@8-9
3D
Hammer Curl3 Sets
10-15 Reps
@8-9
3E
Overhead Tricep Extension (Cable)3 Sets
10-15 Reps
@8-9
4A
Lying Side Lateral Raise2 Sets
10-15 Reps
@8-9
4B
French Press2 Sets
10-15 Reps
@8-9
4C
Preacher Curl (EZ Bar)2 Sets
10-15 Reps
@8-9
Day 5
1
Cardio1 Set
-
-