logo
BoostcampPNG

Eland Slayer - Mass Course

by Rom D.

Program Description

התוכנית אורכת 10 שבועות אך ניתן להשתמש בה עד שארית חייך. ***בחירת תרגילים - גיוון: מומלץ לדבוק באותם תרגילים על מנת לוודא את מיצויים, בבחירת תרגיל חדש ודא בעצמך או בעזרתי שהוא אכן עובד על אותם שרירים. ***העמסה פרוגרסיבית - חזרות ומשקל: אני ממליץ על העמסה פרוגרסיבית בשתי הדרכים הבאות, בחרו את זו שהכי מתאימה לכם- דרך ראשונה: בתרגיל בו יש 3 סטים של 8-12 חזרות לדוגמה, תוכלו לבחור משקל אותו אתם מסוגלים לבצע במשך שלושה סטים בטווח חזרות זה, לדוגמה: סט ראשון: 12 חזרות, שני: 10 חזרות, ושלישי: 8. או מינימום: 8×3. תשארו באותו משקל עד שתוכלו לבצע 3 סטים של 12 חזרות בו, ואז תעלו את המשקל וחוזר חלילה. דרך שנייה: במקום לבצע את כל הסטים עם אותו משקל, הורידו את המשקל בין הסטים, לדוגמה: סט ראשון: 80ק"ג×8, שני: 75×8, שלישי 70×8. תדבקו במשקלים הללו עד שתגיעו למשקל זהה בכל הסטים ואז תוכלו להעלות משקל בסט הראשון, ואז בשני ... לכל שאלה פנו אליי.

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 09, 2024 08:28
  • Last Edited
    Jun 18, 2025 12:59

Summary

Unleash your potential with the Eland Slayer - Mass Course, a 10-week program designed to pack on muscle and strength. Committing just four days a week, you’ll tackle a variety of compound and isolation exercises targeting legs, shoulders, chest, and back, utilizing essential equipment found in a garage gym. Each session is structured to maximize intensity and volume, ensuring you push your limits and achieve impressive gains. Get ready to transform your physique and elevate your training to the next level!
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
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8.5
2
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8.5
3
Push Up (Incline)
2
20 reps
-
4
Upright Row (Cable)
3
12-15 reps
RPE 9
5
Cable Crossover
1
12-15 reps
RPE 10
6
Power Shrug
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6-10 reps
8-12 reps
8-12 reps
20-
RPE 8
RPE 9
RPE 10
RPE 10
2
Lateral Raise (Cable)
3
12 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Front Raise
3
12 reps
RPE 10
5
Leg Press
1
15-20 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
2
10 reps
RPE 9
4
Pec Fly (Dumbbell)
2
1
10-12 reps
20-
RPE 10
RPE 10
5
Upright Row (Cable)
1
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
RPE 9
2
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
3
Lying Tricep Extension (Barbell)
2
10 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
10 reps
RPE 10
5
Bicep Curl (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-12 Reps
8-12 Reps
20-
@8
@9
@10
@10
2
Lateral Raise (Cable)
3 Sets
12 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Front Raise
3 Sets
12 Reps
@10
5
Leg Press
1 Set
15-20 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
20 Reps
@10
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pullover (Dumbbell)
2 Sets
10 Reps
@9
4
Pec Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
20-
@10
@10
5
Upright Row (Cable)
1 Set
10 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8.5
2
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8.5
3
Push Up (Incline)
2 Sets
20 Reps
-
4
Upright Row (Cable)
3 Sets
12-15 Reps
@9
5
Cable Crossover
1 Set
12-15 Reps
@10
6
Power Shrug
2 Sets
12-15 Reps
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
@9
2
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
3
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@10
5
Bicep Curl (Cable)
2 Sets
20 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@10