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Volumizing block 1

by Elias C.

Program Description

**Volumising** is an intensive 8-week strength training program designed to maximize muscle hypertrophy and enhance your lifting performance. With 24 workout days packed into this program, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, squats, and deadlifts, strategically structured to challenge your muscles and stimulate growth. Each session is crafted to push your limits while allowing for adequate recovery, ensuring you build strength and size effectively. Get ready to transform your physique and elevate your training game!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 12, 2025 02:13
  • Last Edited
    Dec 13, 2025 11:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.3%
Glutes
12.3%
Hamstrings
12.3%
Triceps
11.9%
Front Delts
9.9%
Chest
6.6%
Upper Back
6.6%
Lats
6.6%
Biceps
5%
Abs
4.8%
Lower Back
3.1%
Middle Delts
2%
Rear Delts
2%
Forearms
1.7%
Adductors
1.5%
Abductors
1.5%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Behind-the-Neck Press (Barbell)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
10 reps
-
3
Behind-the-Neck Press (Barbell)
4
10 reps
-
4
Tricep Rope Push Down (Cable)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
10 reps
-
2
Incline Bench Press (Barbell)
5
10 reps
-
3
Behind-the-Neck Press (Barbell)
5
10 reps
-
4
Tricep Rope Push Down (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
10 reps
-
2
Incline Bench Press (Barbell)
6
10 reps
-
3
Behind-the-Neck Press (Barbell)
6
10 reps
-
4
Tricep Rope Push Down (Cable)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
10 reps
-
2
Incline Bench Press (Barbell)
7
10 reps
-
3
Behind-the-Neck Press (Barbell)
7
10 reps
-
4
Tricep Rope Push Down (Cable)
7
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
10 reps
-
2
Incline Bench Press (Barbell)
8
10 reps
-
3
Behind-the-Neck Press (Barbell)
8
10 reps
-
4
Tricep Rope Push Down (Cable)
8
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
10 reps
-
2
Incline Bench Press (Barbell)
9
10 reps
-
3
Behind-the-Neck Press (Barbell)
9
10 reps
-
4
Tricep Rope Push Down (Cable)
9
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
10 reps
-
2
Incline Bench Press (Barbell)
10
10 reps
-
3
Behind-the-Neck Press (Barbell)
10
10 reps
-
4
Tricep Rope Push Down (Cable)
10
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
-
2
Pendlay Row
3
10 reps
-
3
Lat Pulldown
3
10 reps
-
4
Bicep Curl (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
-
2
Pendlay Row
4
10 reps
-
3
Lat Pulldown
4
10 reps
-
4
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
10 reps
-
2
Pendlay Row
5
10 reps
-
3
Lat Pulldown
5
10 reps
-
4
Bicep Curl (Barbell)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
10 reps
-
2
Pendlay Row
6
10 reps
-
3
Lat Pulldown
6
10 reps
-
4
Bicep Curl (Barbell)
6
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
10 reps
-
2
Pendlay Row
7
10 reps
-
3
Lat Pulldown
7
10 reps
-
4
Bicep Curl (Barbell)
7
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
10 reps
-
2
Pendlay Row
8
10 reps
-
3
Lat Pulldown
8
10 reps
-
4
Bicep Curl (Barbell)
8
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
9
10 reps
-
2
Pendlay Row
9
10 reps
-
3
Lat Pulldown
9
10 reps
-
4
Bicep Curl (Barbell)
9
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
10 reps
-
2
Pendlay Row
10
10 reps
-
3
Lat Pulldown
10
10 reps
-
4
Bicep Curl (Barbell)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Front Squat (Barbell)
4
10 reps
-
3
Leg Press
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
-
2
Front Squat (Barbell)
5
10 reps
-
3
Leg Press
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
10 reps
-
2
Front Squat (Barbell)
6
10 reps
-
3
Leg Press
6
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
10 reps
-
2
Front Squat (Barbell)
7
10 reps
-
3
Leg Press
7
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
9
10 reps
-
2
Front Squat (Barbell)
9
10 reps
-
3
Leg Press
9
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
10 reps
-
2
Front Squat (Barbell)
10
10 reps
-
3
Leg Press
10
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Behind-the-Neck Press (Barbell)
3 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
-
2
Pendlay Row
3 Sets
10 Reps
-
3
Lat Pulldown
3 Sets
10 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
10 Reps
-