Mass Monster PPL | Workout Programs | Boostcamp App |

Mass Monster PPL

by Pascal

12 athletes joined

Program Description

A Pull / Push / Legs program designed to pack on loads of mass.

Program Overview

Level

Advanced, Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Apr 09, 2024 10:52

Last Edited

Jun 25, 2024 11:54

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Day 2

1A

Bench Press (Barbell)

3 Sets

6-10 Reps

1B

Reverse Pec Deck

3 Sets

10-15 Reps

2A

Shoulder Press (Machine)

4 Sets

8-12 Reps

2B

Pec Deck (Machine)

4 Sets

10-15 Reps

3A

Lateral Raise (Dumbbell)

4 Sets

12-15 Reps

3B

Tricep Pushdown (Cable)

4 Sets

8-12 Reps

4A

Shrug (Dumbbell)

3 Sets

10-15 Reps

4B

Lying Decline Tricep Extension

3 Sets

8-12 Reps

Day 4

1A

Pull-Up (Weighted)

3 Sets

4-8 Reps

1B

Face Pull

3 Sets

10-15 Reps

2A

Seated Wide-Grip Row (Cable)

3 Sets

8-12 Reps

2B

Incline Curl (Dumbbell)

3 Sets

8-12 Reps

3A

Kroc Row

4 Sets

6-12 Reps

3B

Hammer Curl

4 Sets

6-12 Reps

4A

Incline Shrug (Dumbbell)

3 Sets

8-12 Reps

4B

Wrist Curls

3 Sets

10-15 Reps

Day 5

1A

Incline Bench Press (Barbell)

3 Sets

6-10 Reps

1B

Decline Crunch (Weighted)

3 Sets

AMRAP

2A

Bench Press (Dumbbell)

3 Sets

8-12 Reps

2B

Neck Curl

3 Sets

15-20 Reps

3

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

4A

Powell Raise

3 Sets

10-15 Reps

4B

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

5

French Press

3 Sets

8-12 Reps

Day 1

1

T-Bar Row

3 Sets

6-10 Reps

2A

Lat Pulldown (Close Grip)

3 Sets

8-12 Reps

2B

Upright Row (Cable)

3 Sets

10-15 Reps

3A

Pullover (Machine)

4 Sets

12-15 Reps

3B

Bicep Curl (Dumbbell)

4 Sets

8-12 Reps

4A

Neck Curl

3 Sets

15-20 Reps

4B

Hammer Preacher Curl

3 Sets

10-15 Reps

5

Abs Crunch (Machine)

4 Sets

10-15 Reps

Day 6

1

Split Squat Front Foot Elevated (Smith Machine)

3 Sets

10-15 Reps

2

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

3

Shrug (Barbell)

3 Sets

10-15 Reps

4

Lying Leg Curl

3 Sets

10-15 Reps

5A

Hip Adductor (Machine)

3 Sets

12-15 Reps

5B

Seated Calf Raise

3 Sets

15-20 Reps

6A

Rear Delt Fly (Dumbbell)

3 Sets

8-12 Reps

6B

Wrist Roller Extensions

3 Sets

AMRAP

Day 3

1

Hack Squat

3 Sets

6-10 Reps

2

Single Leg Press

2 Sets

10-15 Reps

3A

Hyperextension

3 Sets

15-20 Reps

3B

Leg Extension

3 Sets

10-15 Reps

4A

Standing Calf Raise

4 Sets

15-20 Reps

4B

Leg Raise (Captain's Chair)

4 Sets

AMRAP

5

Neck Extension

3 Sets

15-20 Reps