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MMS LITE

by Brandon Lessard
1 athletes joined

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 24, 2025 04:20

Summary

Unlock your strength with the MMS LITE program, a focused 6-week journey designed for those looking to elevate their lifting game. Committing just three days a week, you’ll engage in a variety of compound movements, including Dumbbell Clean and Press, Zercher Squats, and Weighted Pull-Ups. Each session emphasizes progressive overload, ensuring you build muscle and strength effectively. With a mix of barbell and dumbbell exercises, this program is perfect for both beginners and seasoned lifters seeking to refine their technique and maximize results. Get ready to transform your physique and boost your confidence!
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
Star
Star
Star
Star
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
-