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Massive 12

by Samuel M.
2 athletes joined

Program Description

This is a three day a week full body program and is my version of Arnold Schwarzenegger's "Golden Six", with leg raises replacing sit-ups, and a "B" version based on Steve Shaw's "Massive 12" upgrade to the same program (https://www.youtube.com/watch?v=yy6V3pALCcE)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 17, 2024 06:09
  • Last Edited
    Jun 18, 2025 11:05

Summary

Unlock your strength potential with the Massive 12 program, a focused 12-week journey designed for serious lifters. Committing just three days a week, you'll engage in a well-rounded routine featuring barbell squats, dumbbell bench presses, and bodyweight chin-ups, all crafted to build mass and enhance your overall physique. This program emphasizes compound movements and progressive overload, ensuring you challenge your muscles effectively with every session. Get ready to transform your body and elevate your lifting game!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@8
3
Chin-Up (Bodyweight)
4 Sets
30 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
6
Hanging Leg Raise
4 Sets
20 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
2
Decline Push Up
4 Sets
15 Reps
@8
3
Bent Over Row (Dumbbell)
4 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7
5
Dip (Bodyweight)
4 Sets
15 Reps
@7
6
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@8
3
Chin-Up (Bodyweight)
4 Sets
30 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
6
Hanging Leg Raise
4 Sets
20 Reps
-