Unleash your inner beast with the Mass Monster Blueprint, a comprehensive 12-week program designed for serious lifters ready to pack on muscle. Committing to five days a week, you'll engage in targeted supersets that maximize hypertrophy across all major muscle groups, from powerful squats to intense overhead presses. Each workout is meticulously crafted to challenge your limits and push your strength to new heights. Equip yourself with a full gym and prepare to transform your physique, one rep at a time!

I have originally created and published this program in january of 2024. Since it is my most popular program on Boostcamp, I have decided to do a major overhaul in september of 2025, intending to keep the original structure, but reflecting several changes I've made in my lifting philosophy since then (aka improvements).

I have not changed the exercise selection too much. Those that remain are, and will be, tried and tested movements that will continue to be productive. I have, however, decided to add alternative options for most exercises.

I have removed most of the supersets that were present before. These were originally included to save time, as the overall volume of the program was rather large. Since the amount of 'unnecessary' exercises and sets have been reduced, this is no longer needed. I'd rather you fully focus on each exercise one after another.

As for the volume: I have observed in my own training, in that of several people I've worked with and in the general online lifting community, that doing more than two sets per exercise on an Upper/Lower-split doesn't seem to bring better results and might even be counterproductive.

If you are confused as to how the two sets are supposed to be treated, i.e. two straight sets, or one top- and one back-off-set, this is mostly your choice. I still (despite what some people on TikTok might be suggesting) recommend training to failure* - but only on one set. You get to decide if you want this to be your first set, or your second. Also: If you don't feel like you can do a second set, then don't.

*meaning to leave no reps in reserve, not to train beyond.

Btw: The app lets you modify any community program that you start, they get added to your 'My Programs' section. If you permanently want to change the amount of sets, exercises or rep-ranges, feel free to do so. Any program, especially at the Advanced stage of your training, should be skewed to your needs and you will have knowledge and observations of what has worked for you in the past and what you need to improve in the future.

Here are a handful of questions that I wanna answer in advance:

Is the order of the exercises important?
-> Not really. I think that it's a good idea to start with the muscle group you want to improve first. It can also absolutely make sense to start your workout with an isolation movement, if it helps your perception of "feeling the muscle better".

How much rest time should there be between sets?
-> Whatever feels right. Around 3 minutes is a sweet-spot for a lot of people, but I believe you will feel when you're ready again.

Should there be additional work besides the program?
-> I highly encourage you to not skip your cardio. 3x/week, 20-30 min. should be fine, more if you want.

What to do when the 12 weeks are over?
-> Has the program worked for you? Repat. Has it not? Find another program.

Mass Monster Blueprint

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Chest Fly (Machine)

High Row

Chest Supported Row (Machine)

Pullover (Machine)

Lateral Raise (Dumbbell)

Upper 1

Squat (Barbell)

Hyperextension

Leg Extension

Lying Leg Curl

Hip Adductor (Machine)

Standing Calf Raise

Abs Crunch (Machine)

Lower 1

Chest Supported T-Bar Row

Lat Pulldown (Close Grip)

Seated Overhead Press (Barbell)

Bench Press (Dumbbell)

Incline Chest Fly (Cable)

Lateral Raise (Cable)

Upper 2

Romanian Deadlift (Barbell)

Leg Press

Seated Leg Curl

Lower 2

Upper 3

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