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Master A Superset System (MASS)

by Bulldog .
9 athletes joined

Program Description

Original superset regime

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 11:36
  • Last Edited
    Jul 11, 2025 08:46

Summary

Unlock your strength potential with the Master A Superset System (MASS), an intense 8-week program designed for serious lifters. Training three times a week, you'll tackle a variety of supersets focusing on compound movements like squats and deadlifts, ensuring maximum muscle engagement and growth. Each session is strategically crafted to elevate your performance, build endurance, and sculpt your physique. Get ready to push your limits and transform your workouts into a powerhouse of strength!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
15 Reps
@7
1B
Front Squat (Barbell)
3 Sets
15 Reps
@7
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@7
2B
Single Leg Deadlift
3 Sets
15 Reps
@7
3A
Leg Extension
3 Sets
15 Reps
@7
3B
Leg Curl
3 Sets
15 Reps
@7
4
Seated Calf Raise
3 Sets
15 Reps
@7
5
Ab Wheel
3 Sets
15 Reps
@7
6
Hanging Leg Raise
3 Sets
15 Reps
@7
Day 2
1A
Bench Press (Barbell)
3 Sets
15 Reps
@7
1B
Push Up
3 Sets
15 Reps
@7
2A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7
2B
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7
3
Decline Bench Press (Dumbbell)
3 Sets
15 Reps
@7
4A
Military Press (Barbell)
3 Sets
15 Reps
@7
4B
Front Raise
3 Sets
15 Reps
@7
5A
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
5B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6A
Dip (Bodyweight)
3 Sets
15 Reps
@7
6B
Bench Tricep Dip
3 Sets
15 Reps
@7
7
Sit Up
3 Sets
15 Reps
@7
8
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@7
Day 3
1A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
1B
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
@7.5
2A
Deadlift (Barbell)
3 Sets
15 Reps
@7.5
2B
Good Morning
3 Sets
15 Reps
@7.5
3A
Lat Pulldown
3 Sets
15 Reps
@7.5
3B
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
@7.5
4A
Dumbbell Row
3 Sets
15 Reps
@7.5
4B
Dumbbell Renegade Row
3 Sets
10 Reps
@7.5
5A
Bicep Curl (Barbell)
3 Sets
15 Reps
@7.5
5B
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@7.5
6A
Alternating Dumbbell Curl
3 Sets
15 Reps
@7.5
6B
Hammer Curl
3 Sets
15 Reps
@7.5
7
Side Crunch (Cable)
3 Sets
15 Reps
@7