MASS IMPACT Program from Geoffrey Verity Schofield (2026)

Table of Contents

1 Program Overview
2 Mass Impact Program Structure
- 2.1 Weekly Split
- 2.2 Intensity Guidelines
3 Example Workouts

Program Overview

MASS IMPACT is a 12 week hypertrophy program from Geoffrey Verity Schofield. You train 5 days a week on a Pull, Push, Legs, Pull, Push split, and sessions run about an hour. Intensity and volume shift month to month across the 12 weeks.

The programming is built around the muscles that change how you look the most: mid-back, delts, arms, and upper chest. Legs get one day a week, so this is a physique program with an upper body bias rather than a balanced split.

You’ll get the most out of it with 6 to 18 months of consistent lifting behind you. If you’re newer than that, a general 5 day split will serve you better first. There’s no spreadsheet for this one, it runs inside Boostcamp.

MASS IMPACT - Boostcamp App

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What You’ll Gain

Upper body volume that’s high enough to drive growth without wrecking recovery
A training structure that balances intensity and recovery through a Pull, Push, Legs, Pull, Push (PPLPP) weekly split.
A wider looking upper body, driven by delt and mid-back volume

Program Details

Level: Intermediate to Advanced (about 6 to 18 months of consistent training)
Equipment: Requires access to a full gym.
Time Per Workout: ~60 minutes.
Program Length: 12 weeks
Periodization: Adjusted month to month across the 12 weeks
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 trained directly on both pull days and both push days
An upper chest that stands out with size and shape.

Most sessions use controlled eccentrics and a mix of barbell, dumbbell, cable, and machine work so the same muscle gets hit from more than one angle each week.

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

The heaviest loads of the program
Volume comes down slightly to support recovery

Key Principles for Success

Progressive Overload: Add weight, reps, or sets weekly.
Strict Form: Quality over quantity. Don’t cheat reps to move more weight
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?

Most hypertrophy programs split volume evenly across the body. MASS IMPACT puts four of its five weekly sessions into upper body work, with legs getting one. If your upper body is what you want to bring up, that skew is the point.

Can Beginners Use This Program?

It’s written for intermediate and advanced lifters, so a true beginner is better off running a simpler full body or push pull legs routine first. If you’re on the edge of that 6 month mark, start with conservative weights and get the technique right before chasing loads.