Mass Monster

by Shane S.

1 athletes joined

Program Description

Purpose of this workout is to gain some size with the right diet and focus on range of 8-12 reps with one or two working sets per excersise.

Program Overview

Level
Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
120 minutes
Created
Feb 04, 2024 06:41
Last Edited
Dec 01, 2024 03:08

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 1

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Push Up (Incline)

Pec Deck (Machine)

Single Arm Pushdown

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 2

Lat Pulldown

Low Row

Seated Row (Cable)

Underhand Lat Pulldown

Rope Cable Pullovers

Hip Extension

Dumbbell Hammer And Standard Curl

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 3

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Tricep Rope Push Down (Cable)

Single Arm Bicep Curl

Lying Cross Body Tricep Extension Dumbbella

Machine Preacher Curl

Bench Press (Close Grip)

21s (EZ Bar)

Reverse Bicep Curl (EZ Bar)

Wrist Curls

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 4

Smith Machine Shoulder Press

Shrug (Dumbbell)

Single Arm Landline Press

Smith Machine Shrugs

Lateral Raise (Dumbbell)

Upright Row Smith Machine

Reverse Pec Deck

Rope Face Pulls Cable

Behind The Back Shrugs

Dumbbell Row

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 5

Single Leg Press

Leg Press (45 Degrees)

Leg Extension

Leg Curl

Deadlift (Smith Machine)

Seated Calf Raise

Day 1

Bench Press (Dumbbell)

4 Sets

Incline Chest Press (Machine)

4 Sets

Incline Bench Press (Smith Machine)

4 Sets

Chest Fly (Cable)

4 Sets

Push Up (Incline)

4 Sets

Pec Deck (Machine)

4 Sets

Single Arm Pushdown

4 Sets

Day 2

Lat Pulldown

4 Sets

Low Row

4 Sets

Seated Row (Cable)

4 Sets

Underhand Lat Pulldown

4 Sets

Rope Cable Pullovers

6 Sets

Hip Extension

3 Sets

Dumbbell Hammer And Standard Curl

3 Sets

Day 3

Bicep Curl (Cable)

4 Sets

Tricep Pushdown (Cable)

4 Sets

Bicep Curl (Barbell)

4 Sets

Tricep Rope Push Down (Cable)

4 Sets

Single Arm Bicep Curl

4 Sets

Lying Cross Body Tricep Extension Dumbbella

4 Sets

Machine Preacher Curl

4 Sets

Bench Press (Close Grip)

4 Sets

21s (EZ Bar)

3 Sets

Reverse Bicep Curl (EZ Bar)

4 Sets

Wrist Curls

5 Sets

Day 4

Smith Machine Shoulder Press

4 Sets

Shrug (Dumbbell)

4 Sets

Single Arm Landline Press

4 Sets

Smith Machine Shrugs

4 Sets

Lateral Raise (Dumbbell)

4 Sets

Upright Row Smith Machine

4 Sets

Reverse Pec Deck

4 Sets

Rope Face Pulls Cable

4 Sets

Behind The Back Shrugs

4 Sets

Dumbbell Row

4 Sets

Day 5

Single Leg Press

4 Sets

Leg Press (45 Degrees)

5 Sets

Leg Extension

5 Sets

Leg Curl

5 Sets

Deadlift (Smith Machine)

3 Sets

Seated Calf Raise

6 Sets