logo
BoostcampPNG

Matt's IronBull

by Matthew Xavier
1 athletes joined

Program Description

Full body hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 11, 2024 08:17
  • Last Edited
    Jun 18, 2025 01:00

Summary

Unleash your strength with Matt's IronBull, a comprehensive 12-week program designed for serious lifters. Train three days a week, focusing on compound movements and targeted supersets to maximize muscle growth and endurance. Each session incorporates a variety of exercises, including barbell squats, dumbbell presses, and machine work, ensuring a balanced approach to building power and definition. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
8 reps
RPE 8
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9
3A
Lying Leg Curl
3
12-15 reps
RPE 9-10
3B
Leg Extension
3
12-15 reps
RPE 9-10
4A
Standing Calf Raise
3
12-15 reps
RPE 10
4B
Reverse Pec Deck
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8-9
2
Chin-Up (Weighted)
3
8-10 reps
RPE 8-9
3
Lateral Raise (Cable)
3
15 reps
RPE 10
4
Face Pull
3
15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Hammer Curl
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
2
Dip (Weighted)
3
8-10 reps
RPE 8
3
Single Arm Iso Row
3
8-10 reps
RPE 10
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Chest Fly (Cable)
3
12-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8-9
2
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8-9
3
Lateral Raise (Cable)
3 Sets
15 Reps
@10
4
Face Pull
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
2
Dip (Weighted)
3 Sets
8-10 Reps
@8
3
Single Arm Iso Row
3 Sets
8-10 Reps
@10
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
8 Reps
@8
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@9
3A
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3B
Leg Extension
3 Sets
12-15 Reps
@9-10
4A
Standing Calf Raise
3 Sets
12-15 Reps
@10
4B
Reverse Pec Deck
3 Sets
12-15 Reps
@10