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Muscle Monsters Mass 40

by Art M.
1 athletes joined

Program Description

Unleash your inner beast with Muscle Monsters Mass 40, a comprehensive 6-week bodybuilding program designed for all fitness levels. Committing just 4 days a week for 60 minutes per session, you’ll engage in targeted workouts that maximize muscle growth and strength. With a full gym at your disposal, this program combines effective techniques to sculpt and define your physique. Get ready to transform your body and build serious mass!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 12:16
  • Last Edited
    Aug 18, 2025 12:24
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
3
6 reps
RPE 9
3
Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Leg Press
3
8 reps
RPE 9
5
Upright Row (Barbell)
4
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
3
6 reps
RPE 9
3
Bench Press (Dumbbell)
3
6 reps
RPE 9
4
Leg Press
3
8 reps
RPE 9
5
Upright Row (Barbell)
4
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6 reps
RPE 9
3
Bench Press (Dumbbell)
4
6 reps
RPE 9
4
Leg Press
3
8 reps
RPE 9
5
Upright Row (Barbell)
4
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6 reps
RPE 9
3
Bench Press (Dumbbell)
4
6 reps
RPE 9
4
Leg Press
4
8 reps
RPE 9
5
Upright Row (Barbell)
4
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
4
6 reps
RPE 9
3
Bench Press (Dumbbell)
5
6 reps
RPE 9
4
Leg Press
4
8 reps
RPE 9
5
Upright Row (Barbell)
4
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6 reps
RPE 9
2
Seated Military Press (Smith Machine)
5
6 reps
RPE 9
3
Bench Press (Dumbbell)
5
6 reps
RPE 9
4
Leg Press
4
8 reps
RPE 9
5
Upright Row (Barbell)
4
10-12 reps
RPE 9
6
Skull Crusher (Barbell)
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
T-Bar Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
T-Bar Row
3
10 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Seated Hamstring Curl
3
12-15 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4
Seated Hamstring Curl
4
12-15 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
10 reps
RPE 9
2
T-Bar Row
4
10 reps
RPE 9
3
Lat Pulldown
5
12 reps
RPE 9
4
Seated Hamstring Curl
4
12-15 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Dip (Weighted)
2
12-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Dip (Weighted)
3
12-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Press (Machine)
4
10 reps
RPE 9
4
Leg Extension
3
10-12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Dip (Weighted)
3
12-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
4
10 reps
RPE 9
3
Chest Press (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
10-12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Dip (Weighted)
3
12-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 9
3
Chest Press (Machine)
4
10 reps
RPE 9
4
Leg Extension
4
10-12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Dip (Weighted)
3
12-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
5
10 reps
RPE 9
2
Seated Overhead Press (Dumbbell)
5
10 reps
RPE 9
3
Chest Press (Machine)
5
10 reps
RPE 9
4
Leg Extension
4
10-12 reps
RPE 9
5
Lateral Raise (Cable)
4
12-15 reps
RPE 9
6
Dip (Weighted)
3
12-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 9
2
Pendlay Row
3
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
RPE 9
2
Pendlay Row
3
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 9
4
Pull-Up (Weighted)
3
8 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2
Pendlay Row
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Pull-Up (Weighted)
4
8 reps
RPE 9
5
Face Pull
3
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 9
2
Pendlay Row
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Pull-Up (Weighted)
4
8 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 9
2
Pendlay Row
4
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Pull-Up (Weighted)
4
8 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
5
5 reps
RPE 9
2
Pendlay Row
5
6 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
4
Pull-Up (Weighted)
5
8 reps
RPE 9
5
Face Pull
4
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
10-12 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@9
2
Seated Military Press (Smith Machine)
3 Sets
6 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
6 Reps
@9
4
Leg Press
3 Sets
8 Reps
@9
5
Upright Row (Barbell)
4 Sets
10-12 Reps
@9
6
Skull Crusher (Barbell)
2 Sets
10-12 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
T-Bar Row
3 Sets
10 Reps
@9
3
Lat Pulldown
3 Sets
12 Reps
@9
4
Seated Hamstring Curl
3 Sets
12-15 Reps
@9
5
Face Pull
3 Sets
12-15 Reps
@9
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
7
Preacher Curl (EZ Bar)
2 Sets
10-12 Reps
@9
Day 3
1
Squat (Smith Machine)
3 Sets
10 Reps
@9
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Leg Extension
3 Sets
10-12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@9
6
Dip (Weighted)
2 Sets
12-15 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@9
Day 4
1
Trap Bar Deadlift
3 Sets
5 Reps
@9
2
Pendlay Row
3 Sets
6 Reps
@9
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@9
4
Pull-Up (Weighted)
3 Sets
8 Reps
@9
5
Face Pull
3 Sets
12-15 Reps
@9
6
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@9