Program Overview
Welcome to Mass Impact, the ultimate training program for those who want to accelerate muscle growth while focusing on the most visually impactful muscle groups. This isn’t just another hypertrophy plan—it’s a roadmap to building an upper body so powerful it could double as body armor. With a targeted approach and advanced training techniques, Mass Impact ensures you’ll maximize every second in the gym.
Whether you’re a seasoned lifter looking to break through those dreaded plateaus or an intermediate lifter seeking rapid gains, this program is your guide to achieving massive results in less time.
What You’ll Gain
- Accelerated muscle growth with a focus on upper body development.
- A training structure that balances intensity and recovery through a Pull, Push, Legs, Pull, Push (PPLPP) weekly split.
- Confidence, strength, and an aesthetic physique worthy of admiration.
Program Details
- Level: Suitable for Novice, Intermediate, and Advanced lifters.
- Equipment: Requires access to a full gym.
- Time Per Workout: ~60 minutes.
- Program Length: 12 weeks
- Program Blocks: 3 blocks
- Days Per Week: 5 days.
- Recommended Workout Days: Monday, Tuesday, Wednesday, Friday, Saturday.
Philosophy Behind Mass Impact
Mass Impact is designed to prioritize the muscles that create the most dramatic visual impact:
- A thick mid-back that screams strength and power.
- Rounded delts that enhance your shoulder-to-waist ratio.
- Arms so massive they’re mistaken for legs.
- An upper chest that stands out with size and shape.
The program incorporates elements of functional hypertrophy with controlled eccentrics, varied equipment, and a balance of volume and intensity.
Mass Impact Program Structure
Weekly Split
- Pull: Focus on back, traps, and biceps.
- Push: Prioritize chest, shoulders, and triceps.
- Legs: Build foundational strength and power.
- Pull: Repeat with variations to stimulate growth.
- Push: Focus on progressive overload.
Intensity Guidelines
- Use a mix of moderate and heavy weights.
- Strive for progressive overload weekly.
- Maintain strict form, especially during isolation movements.
Example Workouts
Below is a sample of the Pull Day from Week 1:
Pull Day (Monday)
- Single Arm Row (Cable):
- 3–4 sets of 15–20 reps
- Focus on scapular protraction and retraction. Control the weight and prioritize a full stretch and contraction.
- Alternative: Dumbbell Single Arm Row.
- Pull-Up (Bodyweight):
- 2–3 sets of 8–12 reps
- Aim for full range of motion with a controlled eccentric. Add weight if necessary or substitute with lat pulldowns if needed.
- Alternative: Weighted Pull-Ups or Lat Pulldown.
- Power Shrug:
- 3 sets of 8–12 reps
- Use a trap bar, barbell, or dumbbells. Focus on a big stretch at the bottom and controlled contraction at the top.
- Standing Pullover (Cable):
- 3 sets of 12–15 reps
- Use a machine, dumbbell, or cable. Prioritize control during the stretched position.
- Superset:
- 5A. Rear Delt Fly (Cable): 2–3 sets of 10–15 reps.
- 5B. Incline Curl (Dumbbell): 2–3 sets of 8–10 reps with a 1-second pause at the bottom.
- Cardio:
- 15–20 minutes of steady-state cardio.
Program Phases
Phase 1: Weeks 1–4
- Build foundational strength.
- Focus on volume and mastering technique.
Phase 2: Weeks 5–8
- Incorporate heavier loads with reduced reps.
- Progressively overload compound lifts.
Phase 3: Weeks 9–12
- Peak phase: Maximize intensity and test strength gains.
- Drop volume slightly to allow for recovery.
Key Principles for Success
- Progressive Overload: Add weight, reps, or sets weekly.
- Strict Form: Quality over quantity—avoid cheating your lifts.
- Consistency: Show up and put in the work every session.
- Nutrition: Pair your training with a diet rich in protein and calories.
Frequently Asked Questions
What Makes Mass Impact Different?
Unlike generic hypertrophy programs, Mass Impact emphasizes upper body aesthetics while maintaining functional strength. The program is tailored for those looking to maximize their presence and strength.
Can Beginners Use This Program?
Yes, but it’s recommended to start with conservative weights and focus on learning proper form to avoid injury and really get the most out of each of your workouts.
How Should I Track Progress?
Use a training log to track weights, sets, and reps. Adjust based on performance. This can all be done right in the Boostcamp App.
Where to Download Mass Impact
Mass Impact is available exclusively on the Boostcamp app as part of its premium subscription. Download Boostcamp for free on iOS and Android below:
Mass Impact Program Download Link
Wrap Up
If you’ve ever dreamed of turning heads with your physique, Mass Impact is your blueprint to making it happen. Say goodbye to mediocre results and hello to a physique that commands attention. Ready to transform? Let’s build something massive together.
Welcome to Mass Impact—your journey to becoming an unstoppable force starts now.