Mass Gain Powerbuilding Split
5 day Mass gain program based on old school techniques just how bodybuilders in golden era used to do.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 0 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 0 reps |
| 3 | Overhead Press (Dumbbell) | 3 | 0 reps |
| 4 | Lateral Raise (Cable) | 3 | 0 reps |
| 5 | Dip (Bodyweight) | 3 | 0 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 0 reps |
| 2 | Barbell Row | 4 | 0 reps |
| 3 | Pull-Up (Bodyweight) | 3 | 0 reps |
| 4 | Dumbbell Row | 3 | 0 reps |
| 5 | Bicep Curl (Barbell) | 3 | 0 reps |
| 6 | Hammer Curl | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 0 reps |
| 3 | Leg Press | 3 | 0 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 5 | Standing Calf Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 0 reps |
| 2 | Pec Deck (Machine) | 3 | 0 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 0 reps |
| 4 | Face Pull | 3 | 0 reps |
| 5 | Bench Press (Close Grip) | 3 | 0 reps |
| 6 | Chin-Up (Weighted) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 4 | 0 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 0 reps |
| 3 | Pendlay Row | 3 | 0 reps |
| 4 | Seated Row (Cable) | 3 | 0 reps |
| 5 | Preacher Curl (Barbell) | 3 | 0 reps |
| 6 | Seated Calf Raise | 4 | 0 reps |
Common questions
Yes, Mass Gain Powerbuilding Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Mass Gain Powerbuilding Split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Mass Gain Powerbuilding Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
