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Mass Builder

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Program Description

Basic mass-builder based on Tactical Barbell's Mass Template, but with only 3 instead of 4 days of lifting. I recommend to buy the book „Mass Protocol” to understand the program and also get a conditioning guide as well as instructions for your nutrition.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 07:42
  • Last Edited
    Jun 18, 2025 11:25

Summary

Transform your physique in just three weeks with the Mass Builder program! Designed for dedicated lifters, this three-day-a-week routine focuses on heavy compound movements like barbell squats, bench presses, and weighted pull-ups to maximize muscle growth and strength. Each session is crafted to push your limits and stimulate hypertrophy, ensuring you pack on size effectively. Get ready to elevate your training and achieve the gains 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
4
8 reps
65%
3
Pull-Up (Weighted)
4
8 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
4
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Pull-Up (Weighted)
4
3 reps
80%
3
Bench Press (Barbell)
1
3 reps
80%
4
Bench Press (Barbell)
3
1-3 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
4
8 reps
65%
3
Pull-Up (Weighted)
4
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
4
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Pull-Up (Weighted)
4
3 reps
80%
3
Squat (Barbell)
1
3 reps
80%
4
Squat (Barbell)
3
1-3 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
4
8 reps
65%
3
Pull-Up (Weighted)
4
8 reps
65%
4
Deadlift (Barbell)
4
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
4
6 reps
75%
4
Deadlift (Barbell)
4
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
4
3 reps
80%
3
Pull-Up (Weighted)
4
3 reps
80%
4
Deadlift (Barbell)
1
3 reps
80%
5
Deadlift (Barbell)
3
1-3 reps
RPE 8.5-10
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
4
Deadlift (Barbell)
4 Sets
5 Reps
65%