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by Brandon Lessard
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Program Description

Full body mass building program for novice and intermediate lifters.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 08, 2025 02:38
  • Last Edited
    Sep 13, 2025 09:34
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.3%
Biceps
12.4%
Lats
11.2%
Chest
11.2%
Quadriceps
8.8%
Glutes
8%
Hamstrings
7.1%
Triceps
6.7%
Forearms
5.9%
Abs
5.3%
Front Delts
4.5%
Lower Back
2.4%
Adductors
2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
5
5 reps
-
5
Pull-Up (Weighted)
1
25 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
3
5 reps
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
5
5 reps
-
5
Pull-Up (Weighted)
1
25 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
3
5 reps
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
5
5 reps
-
5
Pull-Up (Weighted)
1
25 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
3
5 reps
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
5
5 reps
-
5
Pull-Up (Weighted)
1
25 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
3
5 reps
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
5
5 reps
-
5
Pull-Up (Weighted)
1
25 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
3
5 reps
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
3
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
5
5 reps
-
5
Pull-Up (Weighted)
1
25 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
3
5 reps
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
5
5 reps
-
2
Zercher Squat (Barbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Pull-Up (Weighted)
1
15 reps
-
6
Bench Press (Barbell)
5
5 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
5
5 reps
-
2
Zercher Squat (Barbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Pull-Up (Weighted)
1
15 reps
-
6
Bench Press (Barbell)
5
5 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
5
5 reps
-
2
Zercher Squat (Barbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Pull-Up (Weighted)
1
15 reps
-
6
Bench Press (Barbell)
5
5 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
5
5 reps
-
2
Zercher Squat (Barbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Pull-Up (Weighted)
1
15 reps
-
6
Bench Press (Barbell)
5
5 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
5
5 reps
-
2
Zercher Squat (Barbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Pull-Up (Weighted)
1
15 reps
-
6
Bench Press (Barbell)
5
5 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
5
5 reps
-
2
Zercher Squat (Barbell)
2
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
3
5 reps
-
5
Pull-Up (Weighted)
1
15 reps
-
6
Bench Press (Barbell)
5
5 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Farmer's Walk (Weighted)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
2
5 reps
-
5
Pull-Up (Weighted)
1
12 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
2
1
5 reps
10 reps
-
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
2
5 reps
-
5
Pull-Up (Weighted)
1
12 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
2
1
5 reps
10 reps
-
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
2
5 reps
-
5
Pull-Up (Weighted)
1
12 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
2
1
5 reps
10 reps
-
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
2
5 reps
-
5
Pull-Up (Weighted)
1
12 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
2
1
5 reps
10 reps
-
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
2
5 reps
-
5
Pull-Up (Weighted)
1
12 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
2
1
5 reps
10 reps
-
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Clean And Press
3
5 reps
-
2
Zercher Squat (Barbell)
5
10 reps
-
3
Romanian Deadlift (Barbell)
1
20 reps
-
4
Chest Supported Row (Machine)
2
5 reps
-
5
Pull-Up (Weighted)
1
12 reps
-
6
Bench Press (Barbell)
3
5 reps
-
7
Bicep Curl (EZ Bar)
2
1
5 reps
10 reps
-
-
8
Farmer's Walk (Weighted)
1
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Dumbbell Clean And Press
3 Sets
5 Reps
-
2
Zercher Squat (Barbell)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
1 Set
20 Reps
-
4
Chest Supported Row (Machine)
5 Sets
5 Reps
-
5
Pull-Up (Weighted)
1 Set
25 Reps
-
6
Bench Press (Barbell)
3 Sets
5 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
5 Reps
-
8
Farmer's Walk (Weighted)
1 Set
AMRAP
-
Day 2
1
Dumbbell Clean And Press
5 Sets
5 Reps
-
2
Zercher Squat (Barbell)
2 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
1 Set
20 Reps
-
4
Chest Supported Row (Machine)
3 Sets
5 Reps
-
5
Pull-Up (Weighted)
1 Set
15 Reps
-
6
Bench Press (Barbell)
5 Sets
5 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
8
Farmer's Walk (Weighted)
2 Sets
AMRAP
-
Day 3
1
Dumbbell Clean And Press
3 Sets
5 Reps
-
2
Zercher Squat (Barbell)
5 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
1 Set
20 Reps
-
4
Chest Supported Row (Machine)
2 Sets
5 Reps
-
5
Pull-Up (Weighted)
1 Set
12 Reps
-
6
Bench Press (Barbell)
3 Sets
5 Reps
-
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
5 Reps
10 Reps
-
-
8
Farmer's Walk (Weighted)
1 Set
AMRAP
-