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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 06, 2024 06:58
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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
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
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
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
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
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
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
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
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
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
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
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