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Mass Builder

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2 athletes joined

Program Description

Basic mass-builder based on Tactical Barbell's Mass Template, but with only 3 instead of 4 days of lifting. I recommend to buy the book „Mass Protocol” to understand the program and also get a conditioning guide as well as instructions for your nutrition.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 19, 2024 07:42
  • Last Edited
    Oct 27, 2024 04:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
4
8 reps
65%
3
Pull-Up (Weighted)
4
8 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
4
6 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Pull-Up (Weighted)
4
3 reps
80%
3
Bench Press (Barbell)
1
3 reps
80%
4
Bench Press (Barbell)
3
1-3 reps
RPE 8.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
4
8 reps
65%
3
Pull-Up (Weighted)
4
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
4
6 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2
Pull-Up (Weighted)
4
3 reps
80%
3
Squat (Barbell)
1
3 reps
80%
4
Squat (Barbell)
3
1-3 reps
RPE 8.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
4
8 reps
65%
3
Pull-Up (Weighted)
4
8 reps
65%
4
Deadlift (Barbell)
4
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Bench Press (Barbell)
4
6 reps
75%
3
Pull-Up (Weighted)
4
6 reps
75%
4
Deadlift (Barbell)
4
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
80%
2
Bench Press (Barbell)
4
3 reps
80%
3
Pull-Up (Weighted)
4
3 reps
80%
4
Deadlift (Barbell)
1
3 reps
80%
5
Deadlift (Barbell)
3
1-3 reps
RPE 8.5-10
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Barbell)
4 Sets
8 Reps
65%
3
Pull-Up (Weighted)
4 Sets
8 Reps
65%
4
Deadlift (Barbell)
4 Sets
5 Reps
65%