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Master A Superset System (MASS)
by Bulldog .
3 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
Jun 06, 2024 10:34
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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
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
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
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
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
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
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
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