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Bulk M2

by William D.
1 athletes joined

Program Description

Lift heavy ass weights

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2024 08:58
  • Last Edited
    Sep 08, 2024 05:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10-16 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10-16 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10-16 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
4 Sets
12-16 Reps
@10
4
Skull Crusher (Barbell)
4 Sets
10-14 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-20 Reps
@10
6
Single Arm Tricep Extension (Cable)
4 Sets
12-16 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
5-10 Reps
@10
2
Leg Extension
4 Sets
12-16 Reps
@10
3
Leg Curl
4 Sets
12-16 Reps
@10
4
Leg Press
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
1 Set
5 Sets
20-30 Reps
10-20 Reps
@10
@10
Day 3
1
Military Press (Barbell)
4 Sets
10-16 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
12-16 Reps
@10
3
Arnold Press
4 Sets
12-16 Reps
@10
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
5
Shrug (Barbell)
4 Sets
16-20 Reps
@10
6
Wrist Curls
3 Sets
16-20 Reps
@10
7
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
@10
Day 4
1
Lat Pulldown
4 Sets
12-16 Reps
@10
2
Single Arm Iso Row
4 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
12-16 Reps
@10
4
Chest Supported Row (Machine)
4 Sets
12-16 Reps
@10
5
Incline Curl (Dumbbell)
4 Sets
12-16 Reps
@10
6
Hammer Curl
4 Sets
12-16 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
4 Sets
12-16 Reps
@10
4
Skull Crusher (Barbell)
4 Sets
10-14 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-20 Reps
@10
6
Single Arm Tricep Extension (Cable)
4 Sets
12-16 Reps
@10
Day 6
1
Hack Squat
4 Sets
8-12 Reps
@10
2
Leg Extension
4 Sets
12-16 Reps
@10
3
Leg Curl
4 Sets
12-16 Reps
@10
4
Leg Press
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
1 Set
5 Sets
20-30 Reps
10-20 Reps
@10
@10