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Mass Dominant Phase

by pratideep naik

Program Description

The Mass Dominate Phase increase strength, an create a commanding physique that demands attention. Through strategic training splits, progressive overload, and high-intensity techniques, you'll push your body beyond its limits, forcing massive muscle gains while ensuring optimal recovery. Every session is tailored to build size, sculpt definition, and create an unshakable presence in and out of the gym. * Go beyond limits. Grow beyond expectations. Dominate the Mass Phase.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2025 08:33
  • Last Edited
    Jun 18, 2025 12:20

Summary

Unleash your potential with the Mass Dominant Phase, an intense 8-week program designed to pack on muscle and strength. Committing to six days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bent-over rows, and preacher curls, ensuring every muscle group is engaged for maximum growth. With a focus on progressive overload and technique, this program is perfect for those ready to elevate their lifting game and achieve impressive gains. Get ready to transform your physique and dominate the weights!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Upper Back
13.5%
Biceps
11.6%
Chest
10.3%
Front Delts
9.2%
Lats
8.9%
Middle Delts
8%
Hamstrings
5.4%
Quadriceps
4.9%
Rear Delts
3.7%
Glutes
3.2%
Forearms
1.9%
Lower Back
1.8%
Calves
1.3%
Abs
1.3%
Adductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
Bent Over Row (Barbell)
3
-
2
Wide Grip Pull-Up
3
-
3
Chest Supported T Bar Row
3
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Wide Grip Pull-Up
3
-
3
Chest Supported T Bar Row
3
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Wide Grip Pull-Up
3
-
3
Chest Supported T Bar Row
3
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Wide Grip Pull-Up
3
-
3
Chest Supported T Bar Row
3
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Wide Grip Pull-Up
3
-
3
Chest Supported T Bar Row
3
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Wide Grip Pull-Up
3
-
3
Chest Supported T Bar Row
3
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Wide Grip Pull-Up
3
-
3
Chest Supported T Bar Row
3
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
-
2
Wide Grip Pull-Up
3
-
3
Chest Supported T Bar Row
3
-
4
Reverse Pec Deck
2
-
5
Preacher Curl (Dumbbell)
3
-
6
Hammer Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Bench Press (Close Grip)
2
-
3
Pec Deck (Machine)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
1
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
1
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
1
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
1
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
1
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
1
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
1
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Seated Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
1
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Extension
3
-
5
Lying Leg Curl
3
-
6
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Hammer Curl
3
-
4
Skull Crusher (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Hammer Curl
3
-
4
Skull Crusher (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Hammer Curl
3
-
4
Skull Crusher (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Hammer Curl
3
-
4
Skull Crusher (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Hammer Curl
3
-
4
Skull Crusher (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Hammer Curl
3
-
4
Skull Crusher (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Hammer Curl
3
-
4
Skull Crusher (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
-
2
Overhead Tricep Extension (Cable)
3
-
3
Hammer Curl
3
-
4
Skull Crusher (Barbell)
3
-
5
Tricep Pushdown (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Seated Row (Cable)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Face Pull
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Chest Press (Machine)
2
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Chest Press (Machine)
2
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Chest Press (Machine)
2
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Chest Press (Machine)
2
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Chest Press (Machine)
2
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Chest Press (Machine)
2
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Chest Press (Machine)
2
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
Chest Press (Machine)
2
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
-
2
Wide Grip Pull-Up
3 Sets
-
3
Chest Supported T Bar Row
3 Sets
-
4
Reverse Pec Deck
2 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Hammer Curl
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Hack Squat
1 Set
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Lying Leg Curl
3 Sets
-
6
Seated Calf Raise
2 Sets
-
Day 4
1
Bicep Curl (Cable)
3 Sets
-
2
Overhead Tricep Extension (Cable)
3 Sets
-
3
Hammer Curl
3 Sets
-
4
Skull Crusher (Barbell)
3 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
Day 5
1
Pull-Up (Bodyweight)
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Lat Pulldown (Single Arm)
3 Sets
-
4
Face Pull
3 Sets
-
Day 6
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Fly (Cable)
3 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Bench Press (Close Grip)
2 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Tricep Pushdown (Cable)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-