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Actual MASS

by EbonKing

Program Description

High volume for selective muscles to force muscle to grow

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2025 05:29
  • Last Edited
    Jun 18, 2025 10:55

Summary

Unlock your potential with Actual MASS, a focused 6-week program designed to build serious muscle and strength. Committing just 4 days a week, you'll engage in a variety of compound and isolation exercises, including bench presses, squats, and chin-ups, all tailored to maximize your gains. This program is perfect for those looking to push their limits in a garage gym setting, combining effective barbell and dumbbell movements to sculpt your physique. Get ready to transform your training and achieve the mass you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Bench Press (Wide Grip)
3
8 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Chin-Up (Weighted)
3
8 reps
-
5
Single Arm Row (Dumbbell)
3
13 reps
-
6
Wide Grip Pull-Up
2
10 reps
-
7
Alternating Dumbbell Curl
3
14 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Split Squat (Barbell)
2
10 reps
-
3
Sissy Squat (Weighted)
2
15 reps
-
4
Deficit Deadlift (Barbell)
3
8 reps
-
5A
Single-Leg Leg Curl
3
15 reps
-
5B
Partial Calf Raise
3
20 reps
-
6
Plank (Weighted)
2
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Bench Press (Wide Grip)
3 Sets
8 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Chin-Up (Weighted)
3 Sets
8 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
13 Reps
-
6
Wide Grip Pull-Up
2 Sets
10 Reps
-
7
Alternating Dumbbell Curl
3 Sets
14 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Split Squat (Barbell)
2 Sets
10 Reps
-
3
Sissy Squat (Weighted)
2 Sets
15 Reps
-
4
Deficit Deadlift (Barbell)
3 Sets
8 Reps
-
5A
Single-Leg Leg Curl
3 Sets
15 Reps
-
5B
Partial Calf Raise
3 Sets
20 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
Day 3
1
Dip (Bodyweight)
4 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Chin-Up (Weighted)
3 Sets
8 Reps
-
5
Single Arm Row (Dumbbell)
3 Sets
13 Reps
-
6
Wide Grip Pull-Up
2 Sets
10 Reps
-
7
Alternating Dumbbell Curl
3 Sets
14 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Split Squat (Barbell)
2 Sets
10 Reps
-
3
Sissy Squat (Weighted)
2 Sets
15 Reps
-
4
Deficit Deadlift (Barbell)
3 Sets
8 Reps
-
5A
Single-Leg Leg Curl
3 Sets
15 Reps
-
5B
Partial Calf Raise
3 Sets
20 Reps
-
6
Plank (Weighted)
2 Sets
1 mins
-