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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!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Quadriceps
11.5%
Biceps
10.1%
Glutes
8.9%
Lats
8.7%
Triceps
8.3%
Upper Back
8.2%
Chest
7.9%
Front Delts
6.3%
Abs
6.2%
Middle Delts
3.5%
Calves
3.5%
Lower Back
2.3%
Adductors
1.9%
Forearms
0.7%
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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
-