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Massive 12

by Samuel M.
1 athletes joined

Program Description

This is a three day a week full body program and is my version of Arnold Schwarzenegger's "Golden Six", with leg raises replacing sit-ups, and a "B" version based on Steve Shaw's "Massive 12" upgrade to the same program (https://www.youtube.com/watch?v=yy6V3pALCcE)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 17, 2024 06:09
  • Last Edited
    Nov 04, 2024 12:33
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Chin-Up (Bodyweight)
4
30 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hanging Leg Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Decline Push Up
4
15 reps
RPE 8
3
Bent Over Row (Dumbbell)
4
15 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Dip (Bodyweight)
4
15 reps
RPE 7
6
Standing Calf Raise
4
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@8
3
Chin-Up (Bodyweight)
4 Sets
30 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
6
Hanging Leg Raise
4 Sets
20 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
2
Decline Push Up
4 Sets
15 Reps
@8
3
Bent Over Row (Dumbbell)
4 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7
5
Dip (Bodyweight)
4 Sets
15 Reps
@7
6
Standing Calf Raise
4 Sets
20 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@8
3
Chin-Up (Bodyweight)
4 Sets
30 Reps
@8
4
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
6
Hanging Leg Raise
4 Sets
20 Reps
-