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THE BULK - VOLUME PHASE

by Mck
1 athletes joined
4.0
(1 rating)

Program Description

BIG GAINS

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 27, 2024 01:10
  • Last Edited
    Jul 27, 2024 05:47
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
75%
2
Bench Press (Barbell)
1
8+ reps
75%
3
High Bar Squat (Barbell)
3
10 reps
60%
4
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
1
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 8-10
8
French Press
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
75%
2
Bench Press (Barbell)
1
8+ reps
75%
3
High Bar Squat (Barbell)
4
10 reps
60%
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
8
French Press
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
75%
2
Bench Press (Barbell)
1
8+ reps
75%
3
High Bar Squat (Barbell)
5
10 reps
60%
4
Chest Supported Row (Dumbbell)
4
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
4
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 8-10
8
French Press
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Bench Press (Barbell)
1
6+ reps
80%
3
High Bar Squat (Barbell)
3
10 reps
60%
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
8
French Press
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Bench Press (Barbell)
1
6+ reps
80%
3
High Bar Squat (Barbell)
4
10 reps
60%
4
Chest Supported Row (Dumbbell)
4
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
4
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 8-10
8
French Press
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Bench Press (Barbell)
1
6+ reps
80%
3
High Bar Squat (Barbell)
5
10 reps
60%
4
Chest Supported Row (Dumbbell)
5
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
5
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
4
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
5
10-15 reps
RPE 8-10
8
French Press
5
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
100%
2
Chest Supported Row (Dumbbell)
3
5-8 reps
RPE 4-5
3
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 4-5
4
French Press
3
5-8 reps
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
8 reps
75%
2
Snatch Grip Rack Pull
1
8+ reps
75%
3
Overhead Press (Barbell)
2
8 reps
75%
4
Overhead Press (Barbell)
1
8+ reps
75%
5
Pull-Up (Bodyweight)
2
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
8
Hammer Curl
2
10-15 reps
RPE 8-10
9
Hyperextension
2
10-15 reps
RPE 8-10
10
Ab Wheel
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
8 reps
75%
2
Snatch Grip Rack Pull
1
8+ reps
75%
3
Overhead Press (Barbell)
2
8 reps
75%
4
Overhead Press (Barbell)
1
8+ reps
75%
5
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
3
10-15 reps
RPE 8-10
8
Hammer Curl
3
10-15 reps
RPE 8-10
9
Hyperextension
3
10-15 reps
RPE 8-10
10
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
8 reps
75%
2
Snatch Grip Rack Pull
1
8+ reps
75%
3
Overhead Press (Barbell)
2
8 reps
75%
4
Overhead Press (Barbell)
1
8+ reps
75%
5
Pull-Up (Bodyweight)
4
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
4
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
4
10-15 reps
RPE 8-10
8
Hammer Curl
4
10-15 reps
RPE 8-10
9
Hyperextension
4
10-15 reps
RPE 8-10
10
Ab Wheel
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
6 reps
80%
2
Snatch Grip Rack Pull
1
6+ reps
80%
3
Overhead Press (Barbell)
2
6 reps
80%
4
Overhead Press (Barbell)
1
6+ reps
80%
5
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
3
10-15 reps
RPE 8-10
8
Hammer Curl
3
10-15 reps
RPE 8-10
9
Hyperextension
3
10-15 reps
RPE 8-10
10
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
6 reps
80%
2
Snatch Grip Rack Pull
1
6+ reps
80%
3
Overhead Press (Barbell)
2
6 reps
80%
4
Overhead Press (Barbell)
1
6+ reps
80%
5
Pull-Up (Bodyweight)
4
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
4
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
4
10-15 reps
RPE 8-10
8
Hammer Curl
4
10-15 reps
RPE 8-10
9
Hyperextension
4
10-15 reps
RPE 8-10
10
Ab Wheel
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
6 reps
80%
2
Snatch Grip Rack Pull
1
6+ reps
80%
3
Overhead Press (Barbell)
2
6 reps
80%
4
Overhead Press (Barbell)
1
6+ reps
80%
5
Pull-Up (Bodyweight)
5
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
5
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
5
10-15 reps
RPE 8-10
8
Hammer Curl
5
10-15 reps
RPE 8-10
9
Hyperextension
5
10-15 reps
RPE 8-10
10
Ab Wheel
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
1
1 reps
100%
2
Overhead Press (Barbell)
1
1 reps
100%
3
Lat Pulldown
3
5-8 reps
RPE 4-5
4
Pec Deck (Machine)
3
5-8 reps
RPE 4-5
5
Hyperextension
3
5-8 reps
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
75%
2
Squat (Low Bar)
1
8+ reps
75%
3
Floor Press (Barbell)
3
10 reps
65%
4
Chin-Up (Bodyweight)
2
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
2
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
1
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
2
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
9
Ab Wheel
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
75%
2
Squat (Low Bar)
1
8+ reps
75%
3
Floor Press (Barbell)
4
10 reps
65%
4
Chin-Up (Bodyweight)
3
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
2
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
3
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
9
Ab Wheel
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
75%
2
Squat (Low Bar)
1
8+ reps
75%
3
Floor Press (Barbell)
5
10 reps
65%
4
Chin-Up (Bodyweight)
4
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
4
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
3
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
4
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8-10
9
Ab Wheel
4
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
80%
2
Squat (Low Bar)
1
6+ reps
80%
3
Floor Press (Barbell)
3
10 reps
65%
4
Chin-Up (Bodyweight)
3
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
2
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
3
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
9
Ab Wheel
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
80%
2
Squat (Low Bar)
1
6+ reps
80%
3
Floor Press (Barbell)
3
10 reps
65%
4
Chin-Up (Bodyweight)
4
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
4
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
3
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
4
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8-10
9
Ab Wheel
4
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
80%
2
Squat (Low Bar)
1
6+ reps
80%
3
Floor Press (Barbell)
3
10 reps
65%
4
Chin-Up (Bodyweight)
5
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
5
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
4
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
5
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
5
10-15 reps
RPE 8-10
9
Ab Wheel
5
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
100%
2
Dip (Bodyweight)
3
5-8 reps
RPE 4-5
3
Single Arm Row (Cable)
3
5-8 reps
RPE 4-5
4
Single-Leg Leg Curl
3
5-8 reps
RPE 4-5
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8 Reps
75%
2
Bench Press (Barbell)
1 Set
8+ Reps
75%
3
High Bar Squat (Barbell)
3 Sets
10 Reps
60%
4
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@8-10
5
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@8-10
6
Pullover (Dumbbell)
1 Set
10-15 Reps
@8-10
7
Preacher Curl (EZ Bar)
2 Sets
10-15 Reps
@8-10
8
French Press
2 Sets
10-15 Reps
@8-10
Day 2
1
Snatch Grip Rack Pull
2 Sets
8 Reps
75%
2
Snatch Grip Rack Pull
1 Set
8+ Reps
75%
3
Overhead Press (Barbell)
2 Sets
8 Reps
75%
4
Overhead Press (Barbell)
1 Set
8+ Reps
75%
5
Pull-Up (Bodyweight)
2 Sets
10-15 Reps
@8-10
6
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Lying Rear Lateral Raise
2 Sets
10-15 Reps
@8-10
8
Hammer Curl
2 Sets
10-15 Reps
@8-10
9
Hyperextension
2 Sets
10-15 Reps
@8-10
10
Ab Wheel
2 Sets
10-15 Reps
@8-10
Day 3
1
Squat (Low Bar)
2 Sets
8 Reps
75%
2
Squat (Low Bar)
1 Set
8+ Reps
75%
3
Floor Press (Barbell)
3 Sets
10 Reps
65%
4
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8-10
5
Dip (Bodyweight)
2 Sets
10-15 Reps
@8-10
6
Single Arm Row (Cable)
1 Set
10-15 Reps
@8-10
7
Single-Leg Leg Curl
2 Sets
10-15 Reps
@8-10
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8-10
9
Ab Wheel
2 Sets
10-15 Reps
@8-10