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Mass & Hypertrophy

by Dalton Lowes
1 athletes joined

Program Description

The name of the game is Mass. A few notes before beginning. Correct form and barpath is more important than weight. This is a fairly high volume program aimed at newer lifters wanting to put on size & practice their technique. Any exercise with a - is to failure. Use myoreps when needed(take a 5 second break and continue the set until finished). There is a deload week in week 5 if needed, if not just continue to week 6. In the last 3 weeks take any 1 failure set of each workout to beyond failure with myrops and forced negatives (cheat to get the bar up and slowly move through the eccentric portion of the lift) Good Luck & Have Fun! I'm starting this program March 24 2025 & Will let you guys know my personal results. Feel Free to ask any questions.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 22, 2025 05:48
  • Last Edited
    Mar 24, 2025 02:14
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ON THE BOOSTCAMP APP FOR FREE
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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
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
5
Chest Fly (Dumbbell)
3
RPE 10
6
Tricep Pushdown (Cable)
2
1
15 reps
RPE 9
RPE 10
7
French Press
2
1
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
5
Chest Fly (Dumbbell)
3
RPE 10
6
Tricep Pushdown (Cable)
2
1
15 reps
RPE 9
RPE 10
7
French Press
2
1
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
5A
Push Up
4
12 reps
RPE 9
5B
Chest Fly (Dumbbell)
4
RPE 10
6
French Press
2
1
15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
5A
Push Up
4
12 reps
RPE 9
5B
Chest Fly (Dumbbell)
4
RPE 10
6
French Press
2
1
15 reps
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
2
1
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 7
2
Seated Row (Cable)
2
8 reps
RPE 7
3
Bench Press (Dumbbell)
2
8 reps
RPE 7
4
Deadlift (Barbell)
2
8 reps
RPE 7
5
Incline Curl (Dumbbell)
2
8 reps
RPE 7
6
Tricep Pushdown (Cable)
2
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
2B
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4A
Chest Fly (Dumbbell)
4
RPE 10
4B
Push Up
4
12 reps
RPE 9
5
French Press
2
2
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
2
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
2B
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4A
Chest Fly (Dumbbell)
4
RPE 10
4B
Push Up
4
12 reps
RPE 9
5
French Press
2
2
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
2
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 9
2A
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
2B
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4A
Chest Fly (Dumbbell)
4
RPE 10
4B
Push Up
4
12 reps
RPE 9
5A
French Press
2
2
15 reps
RPE 9
RPE 10
5B
Tricep Pushdown (Cable)
2
2
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
4
Seated Row (Cable)
2
1
12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 9
3
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
4
Seated Row (Cable)
2
1
12 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
12 reps
RPE 9
RPE 10
6
Incline Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
2
1
12 reps
RPE 9
RPE 10
6A
Incline Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
2
1
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 9
3
Lat Pulldown
3
12 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Seated Row (Cable)
2
1
12 reps
RPE 9
RPE 10
6A
Incline Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
2
1
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 7
2
Lat Pulldown
2
8 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
8 reps
RPE 7
4
Goblet Squat
2
8 reps
RPE 7
5
Bicep Curl (Barbell)
2
8 reps
RPE 7
6
Skull Crusher (Barbell)
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
4B
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
5
Seated Row (Cable)
2
2
12 reps
RPE 9
RPE 10
6A
Incline Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
2
1
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
4B
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
5
Seated Row (Cable)
2
2
12 reps
RPE 9
RPE 10
6A
Incline Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
2
1
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 9
4A
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
4B
Reverse Lunge (Dumbbell)
4
12 reps
RPE 9
5
Seated Row (Cable)
2
2
12 reps
RPE 9
RPE 10
6A
Incline Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
6B
Bicep Curl (Dumbbell)
2
1
12 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
2
1
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
2
12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
2
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
2
2
12 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
2
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
2B
Incline Chest Fly (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
2
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
2
12 reps
RPE 9
RPE 10
7
I, Y, T (IYT) Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2A
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 9
2B
Incline Chest Fly (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
2
2
12 reps
RPE 9
RPE 10
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Tricep Pushdown (Cable)
2
2
12 reps
RPE 9
RPE 10
7
I, Y, T (IYT) Raise
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15 reps
RPE 9
RPE 10
3B
Incline Bench Press (Dumbbell)
4
15 reps
RPE 9
4A
Lateral Raise (Cable)
2
2
12 reps
RPE 9
RPE 10
4B
I, Y, T (IYT) Raise
4
RPE 10
5A
Skull Crusher (Barbell)
4
12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
2
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15 reps
RPE 9
RPE 10
3B
Incline Bench Press (Dumbbell)
4
15 reps
RPE 9
4A
Lateral Raise (Cable)
2
2
12 reps
RPE 9
RPE 10
4B
I, Y, T (IYT) Raise
4
RPE 10
5A
Skull Crusher (Barbell)
4
12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
2
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15 reps
RPE 9
RPE 10
3B
Incline Bench Press (Dumbbell)
4
15 reps
RPE 9
4A
Lateral Raise (Cable)
2
2
12 reps
RPE 9
RPE 10
4B
I, Y, T (IYT) Raise
4
RPE 10
5A
Skull Crusher (Barbell)
4
12 reps
RPE 9
5B
Tricep Pushdown (Cable)
2
2
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
8 reps
12 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
RPE 9
RPE 10
5
Goblet Squat
3
15 reps
RPE 9
6
Concentration Curl
4
15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
8 reps
12 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
RPE 9
RPE 10
5
Goblet Squat
3
15 reps
RPE 9
6
Concentration Curl
4
15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
10 reps
15 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
RPE 9
RPE 10
5A
Goblet Squat
3
15 reps
RPE 9
5B
Squat (Bodyweight)
3
20 reps
RPE 9
6
Concentration Curl
4
15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
10 reps
15 reps
RPE 8
RPE 9
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
RPE 9
RPE 10
5A
Goblet Squat
3
15 reps
RPE 9
5B
Squat (Bodyweight)
3
20 reps
RPE 9
6
Concentration Curl
4
15 reps
RPE 9
7
Incline Curl (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
10 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
3B
Goblet Squat
3
15 reps
RPE 9
3C
Squat (Bodyweight)
3
RPE 10
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
RPE 9
RPE 10
5A
Concentration Curl
4
15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
10 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
3B
Goblet Squat
3
15 reps
RPE 9
3C
Squat (Bodyweight)
3
RPE 10
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
RPE 9
RPE 10
5A
Concentration Curl
4
15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
10 reps
RPE 8
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 9
3A
Reverse Lunge (Dumbbell)
3
12 reps
RPE 9
3B
Goblet Squat
3
15 reps
RPE 9
3C
Squat (Bodyweight)
3
RPE 10
4
Lat Pulldown (Neutral Grip)
2
2
12 reps
RPE 9
RPE 10
5A
Concentration Curl
4
15 reps
RPE 9
5B
Incline Curl (Dumbbell)
2
2
12 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
5
Chest Fly (Dumbbell)
3 Sets
@10
6
Tricep Pushdown (Cable)
2 Sets
1 Set
15 Reps
@9
@10
7
French Press
2 Sets
1 Set
15 Reps
@9
@10
Day 2
1
Squat (Barbell)
4 Sets
12 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@9
3
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
4
Seated Row (Cable)
2 Sets
1 Set
12 Reps
@9
@10
5
Bicep Curl (Cable)
2 Sets
1 Set
12 Reps
@9
@10
6
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
@9
@10
Day 3
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@9
3
Incline Chest Fly (Dumbbell)
2 Sets
2 Sets
12 Reps
@9
@10
4
Lateral Raise (Cable)
2 Sets
2 Sets
12 Reps
@9
@10
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
@9
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
2 Sets
8 Reps
12 Reps
@8
@9
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@9
3
Reverse Lunge (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown (Neutral Grip)
2 Sets
2 Sets
12 Reps
@9
@10
5
Goblet Squat
3 Sets
15 Reps
@9
6
Concentration Curl
4 Sets
15 Reps
@9
7
Incline Curl (Dumbbell)
2 Sets
2 Sets
12 Reps
@9
@10