logo
BoostcampPNG

Master A Superset System (MASS)

by Bulldog .
8 athletes joined

Program Description

Original superset regime

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2024 11:36
  • Last Edited
    Sep 17, 2024 03:13
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
15 reps
RPE 7
1B
Front Squat (Barbell)
3
15 reps
RPE 7
2A
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 7
2B
Single Leg Deadlift
3
15 reps
RPE 7
3A
Leg Extension
3
15 reps
RPE 7
3B
Leg Curl
3
15 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Ab Wheel
3
15 reps
RPE 7
6
Hanging Leg Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
15 reps
RPE 7
1B
Push Up
3
15 reps
RPE 7
2A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7
2B
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
15 reps
RPE 7
4A
Military Press (Barbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6A
Dip (Bodyweight)
3
15 reps
RPE 7
6B
Bench Tricep Dip
3
15 reps
RPE 7
7
Sit Up
3
15 reps
RPE 7
8
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7.5
1B
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7.5
2A
Deadlift (Barbell)
3
15 reps
RPE 7.5
2B
Good Morning
3
15 reps
RPE 7.5
3A
Lat Pulldown
3
15 reps
RPE 7.5
3B
Seated Wide-Grip Row (Cable)
3
15 reps
RPE 7.5
4A
Dumbbell Row
3
15 reps
RPE 7.5
4B
Dumbbell Renegade Row
3
10 reps
RPE 7.5
5A
Bicep Curl (Barbell)
3
15 reps
RPE 7.5
5B
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7.5
6A
Alternating Dumbbell Curl
3
15 reps
RPE 7.5
6B
Hammer Curl
3
15 reps
RPE 7.5
7
Side Crunch (Cable)
3
15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
15 Reps
@7
1B
Front Squat (Barbell)
3 Sets
15 Reps
@7
2A
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@7
2B
Single Leg Deadlift
3 Sets
15 Reps
@7
3A
Leg Extension
3 Sets
15 Reps
@7
3B
Leg Curl
3 Sets
15 Reps
@7
4
Seated Calf Raise
3 Sets
15 Reps
@7
5
Ab Wheel
3 Sets
15 Reps
@7
6
Hanging Leg Raise
3 Sets
15 Reps
@7
Day 2
1A
Bench Press (Barbell)
3 Sets
15 Reps
@7
1B
Push Up
3 Sets
15 Reps
@7
2A
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@7
2B
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7
3
Decline Bench Press (Dumbbell)
3 Sets
15 Reps
@7
4A
Military Press (Barbell)
3 Sets
15 Reps
@7
4B
Front Raise
3 Sets
15 Reps
@7
5A
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@7
5B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
6A
Dip (Bodyweight)
3 Sets
15 Reps
@7
6B
Bench Tricep Dip
3 Sets
15 Reps
@7
7
Sit Up
3 Sets
15 Reps
@7
8
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@7
Day 3
1A
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7.5
1B
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
@7.5
2A
Deadlift (Barbell)
3 Sets
15 Reps
@7.5
2B
Good Morning
3 Sets
15 Reps
@7.5
3A
Lat Pulldown
3 Sets
15 Reps
@7.5
3B
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
@7.5
4A
Dumbbell Row
3 Sets
15 Reps
@7.5
4B
Dumbbell Renegade Row
3 Sets
10 Reps
@7.5
5A
Bicep Curl (Barbell)
3 Sets
15 Reps
@7.5
5B
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@7.5
6A
Alternating Dumbbell Curl
3 Sets
15 Reps
@7.5
6B
Hammer Curl
3 Sets
15 Reps
@7.5
7
Side Crunch (Cable)
3 Sets
15 Reps
@7