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Volumizing block 3

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
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 13, 2025 11:19
  • Last Edited
    Dec 13, 2025 11:28
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Glutes
12.2%
Hamstrings
12.2%
Triceps
12%
Front Delts
10%
Chest
6.7%
Upper Back
6.7%
Lats
6.7%
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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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
-
2
Incline Bench Press (Barbell)
3
3 reps
-
3
Behind-the-Neck Press (Barbell)
3
3 reps
-
4
Tricep Rope Push Down (Cable)
3
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
-
2
Incline Bench Press (Barbell)
4
3 reps
-
3
Behind-the-Neck Press (Barbell)
4
3 reps
-
4
Tricep Rope Push Down (Cable)
4
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Barbell)
5
3 reps
-
3
Behind-the-Neck Press (Barbell)
5
3 reps
-
4
Tricep Rope Push Down (Cable)
5
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
-
2
Incline Bench Press (Barbell)
6
3 reps
-
3
Behind-the-Neck Press (Barbell)
6
3 reps
-
4
Tricep Rope Push Down (Cable)
6
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3 reps
-
2
Incline Bench Press (Barbell)
7
3 reps
-
3
Behind-the-Neck Press (Barbell)
7
3 reps
-
4
Tricep Rope Push Down (Cable)
7
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
-
2
Incline Bench Press (Barbell)
8
3 reps
-
3
Behind-the-Neck Press (Barbell)
8
3 reps
-
4
Tricep Rope Push Down (Cable)
8
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
9
3 reps
-
2
Incline Bench Press (Barbell)
9
3 reps
-
3
Behind-the-Neck Press (Barbell)
9
3 reps
-
4
Tricep Rope Push Down (Cable)
9
3 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
-
2
Incline Bench Press (Barbell)
10
3 reps
-
3
Behind-the-Neck Press (Barbell)
10
3 reps
-
4
Tricep Rope Push Down (Cable)
10
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Pendlay Row
3
3 reps
-
3
Lat Pulldown
3
3 reps
-
4
Bicep Curl (Barbell)
3
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
-
2
Pendlay Row
4
3 reps
-
3
Lat Pulldown
4
3 reps
-
4
Bicep Curl (Barbell)
4
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
-
2
Pendlay Row
5
3 reps
-
3
Lat Pulldown
5
3 reps
-
4
Bicep Curl (Barbell)
5
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
-
2
Pendlay Row
6
3 reps
-
3
Lat Pulldown
6
3 reps
-
4
Bicep Curl (Barbell)
6
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
7
3 reps
-
2
Pendlay Row
7
3 reps
-
3
Lat Pulldown
7
3 reps
-
4
Bicep Curl (Barbell)
7
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
-
2
Pendlay Row
8
3 reps
-
3
Lat Pulldown
8
3 reps
-
4
Bicep Curl (Barbell)
8
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
9
3 reps
-
2
Pendlay Row
9
3 reps
-
3
Lat Pulldown
9
3 reps
-
4
Bicep Curl (Barbell)
9
3 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
3 reps
-
2
Pendlay Row
10
3 reps
-
3
Lat Pulldown
10
3 reps
-
4
Bicep Curl (Barbell)
10
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Front Squat (Barbell)
3
3 reps
-
3
Leg Press
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
-
2
Front Squat (Barbell)
4
3 reps
-
3
Leg Press
4
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
-
2
Front Squat (Barbell)
5
3 reps
-
3
Leg Press
5
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
-
2
Front Squat (Barbell)
6
3 reps
-
3
Leg Press
6
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3 reps
-
2
Front Squat (Barbell)
7
3 reps
-
3
Leg Press
7
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
-
2
Front Squat (Barbell)
8
3 reps
-
3
Leg Press
8
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
-
2
Front Squat (Barbell)
3
3 reps
-
3
Leg Press
3
3 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
-
2
Front Squat (Barbell)
10
3 reps
-
3
Leg Press
10
3 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
3 Reps
-
3
Behind-the-Neck Press (Barbell)
3 Sets
3 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
3 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Pendlay Row
3 Sets
3 Reps
-
3
Lat Pulldown
3 Sets
3 Reps
-
4
Bicep Curl (Barbell)
3 Sets
3 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
3 Reps
-
2
Front Squat (Barbell)
3 Sets
3 Reps
-
3
Leg Press
3 Sets
3 Reps
-