Master A Superset System (MASS)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 3 | 15 reps | @7 |
| 1B | Front Squat (Barbell) | 3 | 15 reps | @7 |
| Superset | ||||
| 2A | Bulgarian Split Squat (Dumbbell) | 3 | 15 reps | @7 |
| 2B | Single Leg Deadlift | 3 | 15 reps | @7 |
| Superset | ||||
| 3A | Leg Extension | 3 | 15 reps | @7 |
| 3B | Leg Curl | 3 | 15 reps | @7 |
| 4 | Seated Calf Raise | 3 | 15 reps | @7 |
| 5 | Ab Wheel | 3 | 15 reps | @7 |
| 6 | Hanging Leg Raise | 3 | 15 reps | @7 |
| Superset | ||||
| Superset | ||||
| Superset | ||||
| Superset | ||||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 3 | 15 reps | @7 |
| 1B | Push Up | 3 | 15 reps | @7 |
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 3 | 15 reps | @7 |
| 2B | Chest Fly (Dumbbell) | 3 | 15 reps | @7 |
| 3 | Decline Bench Press (Dumbbell) | 3 | 15 reps | @7 |
| Superset | ||||
| 4A | Military Press (Barbell) | 3 | 15 reps | @7 |
| 4B | Front Raise | 3 | 15 reps | @7 |
| Superset | ||||
| 5A | Seated Shoulder Press (Dumbbell) | 3 | 15 reps | @7 |
| 5B | Lateral Raise (Dumbbell) | 3 | 15 reps | @7 |
| Superset | ||||
| 6A | Dip (Bodyweight) | 3 | 15 reps | @7 |
| 6B | Bench Tricep Dip | 3 | 15 reps | @7 |
| 7 | Sit Up | 3 | 15 reps | @7 |
| 8 | Reverse Abs Crunch (Bodyweight) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Tricep Rope Push Down (Cable) | 3 | 15 reps | @7.5 |
| 1B | Single Arm Overhead Tricep Extension | 3 | 15 reps | @7.5 |
| Superset | ||||
| 2A | Deadlift (Barbell) | 3 | 15 reps | @7.5 |
| 2B | Good Morning | 3 | 15 reps | @7.5 |
| Superset | ||||
| 3A | Lat Pulldown | 3 | 15 reps | @7.5 |
| 3B | Seated Wide-Grip Row (Cable) | 3 | 15 reps | @7.5 |
| Superset | ||||
| 4A | Dumbbell Row | 3 | 15 reps | @7.5 |
| 4B | Dumbbell Renegade Row | 3 | 10 reps | @7.5 |
| Superset | ||||
| 5A | Bicep Curl (Barbell) | 3 | 15 reps | @7.5 |
| 5B | Reverse Wrist Curl (Barbell) | 3 | 15 reps | @7.5 |
| Superset | ||||
| 6A | Alternating Dumbbell Curl | 3 | 15 reps | @7.5 |
| 6B | Hammer Curl | 3 | 15 reps | @7.5 |
| 7 | Side Crunch (Cable) | 3 | 15 reps | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Master A Superset System (MASS) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Master A Superset System (MASS) is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Master A Superset System (MASS) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
