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Mass Mastery (Natty Program)

by Beayden F.

Program Description

This program ensures that you achieve ultimate hypertrophy. It's best to follow this program on a bulk to ensure you are giving your body the essential nutrients it needs to go through these high-intensity workouts. This program follows scientific hypertrophy advice and is designed for natural lifters to achieve the best results they can

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2025 09:01
  • Last Edited
    Feb 16, 2025 07:56
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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
Bench Press (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
3
Chest Fly (Cable)
3
12 reps
-
4A
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
4B
Lateral Raise (Dumbbell)
1
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Face Pull
1
12 reps
-
6
Upright Row (Barbell)
1
1
12 reps
10 reps
-
-
7
Lateral Raise (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
3
Chest Fly (Cable)
3
12 reps
-
4A
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
4B
Lateral Raise (Dumbbell)
1
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Face Pull
1
12 reps
-
6
Upright Row (Barbell)
1
1
12 reps
10 reps
-
-
7
Lateral Raise (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
3
Chest Fly (Cable)
3
12 reps
-
4A
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
4B
Lateral Raise (Dumbbell)
1
12 reps
-
5
Upright Row (Barbell)
1
1
12 reps
10 reps
-
-
6A
Lateral Raise (Dumbbell)
2
12 reps
-
6B
Face Pull
1
12 reps
-
7
Lateral Raise (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
3
Chest Fly (Cable)
3
12 reps
-
4A
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
4B
Lateral Raise (Dumbbell)
1
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Face Pull
1
12 reps
-
6
Upright Row (Barbell)
1
1
12 reps
10 reps
-
-
7
Lateral Raise (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
3
Chest Fly (Cable)
3
12 reps
-
4A
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
4B
Lateral Raise (Dumbbell)
1
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Face Pull
1
12 reps
-
6
Upright Row (Barbell)
1
1
12 reps
10 reps
-
-
7
Lateral Raise (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12 reps
10 reps
RPE 7
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
3
Chest Fly (Cable)
3
12 reps
-
4A
Seated Overhead Press (Barbell)
2
1
12 reps
10 reps
-
-
4B
Lateral Raise (Dumbbell)
1
12 reps
-
5A
Lateral Raise (Dumbbell)
2
12 reps
-
5B
Face Pull
1
12 reps
-
6
Upright Row (Barbell)
1
1
12 reps
10 reps
-
-
7
Lateral Raise (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Squat (Smith Machine)
2
1
12 reps
10 reps
-
-
3A
Split Squat Front Foot Elevated (Smith Machine)
2
12 reps
-
3B
Tricep Pushdown (Cable)
1
12 reps
-
4A
Stiff Leg Deadlift
3
12 reps
-
4B
Tricep Pushdown (Cable)
1
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Squat (Smith Machine)
2
1
12 reps
10 reps
-
-
3A
Leg Extension
2
12 reps
-
3B
Tricep Pushdown (Cable)
1
12 reps
-
4A
Stiff Leg Deadlift
3
12 reps
-
4B
Tricep Pushdown (Cable)
1
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Squat (Smith Machine)
2
1
12 reps
10 reps
-
-
3A
Leg Extension
2
12 reps
-
3B
Tricep Pushdown (Cable)
1
12 reps
-
4A
Stiff Leg Deadlift
3
12 reps
-
4B
Tricep Pushdown (Cable)
1
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Squat (Smith Machine)
2
1
12 reps
10 reps
-
-
3A
Leg Extension
2
12 reps
-
3B
Tricep Pushdown (Cable)
1
12 reps
-
4A
Stiff Leg Deadlift
3
12 reps
-
4B
Tricep Pushdown (Cable)
1
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Squat (Smith Machine)
2
1
12 reps
10 reps
-
-
3A
Leg Extension
2
12 reps
-
3B
Tricep Pushdown (Cable)
1
12 reps
-
4A
Stiff Leg Deadlift
3
12 reps
-
4B
Tricep Pushdown (Cable)
1
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Squat (Smith Machine)
2
1
12 reps
10 reps
-
-
3A
Leg Extension
2
12 reps
-
3B
Tricep Pushdown (Cable)
1
12 reps
-
4A
Stiff Leg Deadlift
3
12 reps
-
4B
Tricep Pushdown (Cable)
1
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
Overhead Tricep Extension (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2A
Lat Pulldown
2
12 reps
-
2B
Hammer Curl
1
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2A
Lat Pulldown
2
12 reps
-
2B
Hammer Curl
1
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2A
Lat Pulldown
2
12 reps
-
2B
Hammer Curl
1
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2A
Lat Pulldown
2
12 reps
-
2B
Hammer Curl
1
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2A
Lat Pulldown
2
12 reps
-
2B
Hammer Curl
1
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2A
Lat Pulldown
2
12 reps
-
2B
Hammer Curl
1
12 reps
-
3
Lat Pulldown (Close Grip)
2
12 reps
-
4
Underhand Lat Pulldown
2
12 reps
-
5
Bicep Curl (Barbell)
2
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Overhead Tricep Extension (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Overhead Tricep Extension (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Overhead Tricep Extension (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Overhead Tricep Extension (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Overhead Tricep Extension (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
12 reps
-
3
Skull Crusher (Barbell)
2
12 reps
-
4
Overhead Tricep Extension (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
6
Bicep Curl (Barbell)
2
12 reps
-
7
Bicep Curl (Cable)
2
12 reps
-
8
Hammer Curl
2
12 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@7
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@9
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4A
Seated Overhead Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
-
-
4B
Lateral Raise (Dumbbell)
1 Set
12 Reps
-
5A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
5B
Face Pull
1 Set
12 Reps
-
6
Upright Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
-
-
7
Lateral Raise (Cable)
2 Sets
12 Reps
-
Day 2
1
Leg Extension
2 Sets
12 Reps
-
2
Squat (Smith Machine)
2 Sets
1 Set
12 Reps
10 Reps
-
-
3A
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
12 Reps
-
3B
Tricep Pushdown (Cable)
1 Set
12 Reps
-
4A
Stiff Leg Deadlift
3 Sets
12 Reps
-
4B
Tricep Pushdown (Cable)
1 Set
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
7
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
Day 3
1
Barbell Row
3 Sets
12 Reps
-
2A
Lat Pulldown
2 Sets
12 Reps
-
2B
Hammer Curl
1 Set
12 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
12 Reps
-
4
Underhand Lat Pulldown
2 Sets
12 Reps
-
5
Bicep Curl (Barbell)
2 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
3
Skull Crusher (Barbell)
2 Sets
12 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
6
Bicep Curl (Barbell)
2 Sets
12 Reps
-
7
Bicep Curl (Cable)
2 Sets
12 Reps
-
8
Hammer Curl
2 Sets
12 Reps
-