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Bulk 2.0

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Program Description

Building more muscle and strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 06, 2024 05:18
  • Last Edited
    Jun 18, 2025 09:02

Summary

Unlock your potential with Bulk 2.0, a focused 12-week program designed for serious lifters looking to pack on muscle. With just two training days per week, you'll engage in a mix of compound lifts and targeted exercises, including barbell and dumbbell bench presses, lat pulldowns, and squats, ensuring a comprehensive approach to strength building. This program is tailored for those ready to push their limits and achieve significant gains in size and strength. Get ready to transform your physique!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 9.5
RPE 9.5
2
Bench Press (Dumbbell)
2
2
8 reps
7 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
4
8 reps
RPE 9.5
4
Chest Supported Row (Machine)
2
12 reps
RPE 9.5
6A
Bayesian Curl
4
8 reps
RPE 9.5
7A
Tricep Kickback
4
8 reps
RPE 9.5
8
Lateral Raise (Cable)
4
8 reps
RPE 9.5
9
Squat (Low Bar)
3
5 reps
RPE 8.5
10
Leg Press
2
8 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
7 Reps
@9.5
@9.5
2
Bench Press (Dumbbell)
2 Sets
2 Sets
8 Reps
7 Reps
@9.5
@9.5
3
Lat Pulldown
4 Sets
8 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@9.5
6A
Bayesian Curl
4 Sets
8 Reps
@9.5
7A
Tricep Kickback
4 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
4 Sets
8 Reps
@9.5
9
Squat (Low Bar)
3 Sets
5 Reps
@8.5
10
Leg Press
2 Sets
8 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
7 Reps
@9.5
@9.5
2
Bench Press (Dumbbell)
2 Sets
2 Sets
8 Reps
7 Reps
@9.5
@9.5
3
Lat Pulldown
4 Sets
8 Reps
@9.5
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@9.5
6A
Bayesian Curl
4 Sets
8 Reps
@9.5
7A
Tricep Kickback
4 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
4 Sets
8 Reps
@9.5
9
Squat (Low Bar)
3 Sets
5 Reps
@8.5
10
Leg Press
2 Sets
8 Reps
@9.5