Program Description
Original superset regime
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 20, 2024 11:36
- Last EditedJun 18, 2025 08:10

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!
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 Deadlift3 Sets
15 Reps
@7
3A
Leg Extension3 Sets
15 Reps
@7
3B
Leg Curl3 Sets
15 Reps
@7
4
Seated Calf Raise3 Sets
15 Reps
@7
5
Ab Wheel3 Sets
15 Reps
@7
6
Hanging Leg Raise3 Sets
15 Reps
@7
Day 2
1A
Bench Press (Barbell)3 Sets
15 Reps
@7
1B
Push Up3 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 Raise3 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 Dip3 Sets
15 Reps
@7
7
Sit Up3 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 Extension3 Sets
15 Reps
@7.5
2A
Deadlift (Barbell)3 Sets
15 Reps
@7.5
2B
Good Morning3 Sets
15 Reps
@7.5
3A
Lat Pulldown3 Sets
15 Reps
@7.5
3B
Seated Wide-Grip Row (Cable)3 Sets
15 Reps
@7.5
4A
Dumbbell Row3 Sets
15 Reps
@7.5
4B
Dumbbell Renegade Row3 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 Curl3 Sets
15 Reps
@7.5
6B
Hammer Curl3 Sets
15 Reps
@7.5
7
Side Crunch (Cable)3 Sets
15 Reps
@7