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Hulk

by Mason Mccrary
4 athletes joined

Program Description

This program is made to increase maximal strength, while also adding size. Add 5 pounds to lifts every 3 week phase.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 15, 2024 12:16
  • Last Edited
    Aug 24, 2025 08:04

Summary

Unleash your inner beast with the **Hulk** program, a 9-week journey designed to build serious strength and muscle. Committing to 5 days a week, you’ll tackle heavy compound lifts like the bench press and deadlift, pushing your limits with progressive overload techniques. Each workout is meticulously crafted to target major muscle groups, ensuring balanced development and explosive gains. Equip yourself with access to a full gym and get ready to transform into a powerhouse!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.3%
Hamstrings
13.4%
Chest
11.9%
Glutes
11.7%
Triceps
11.7%
Front Delts
7.9%
Lower Back
5.4%
Biceps
4.7%
Abs
4.4%
Middle Delts
3.7%
Lats
3.5%
Upper Back
3.3%
Adductors
2.1%
Forearms
0.6%
Rear Delts
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
95%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
95%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
75%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
3 reps
85%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
1 reps
95%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
High Bar Squat (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Hammer Curl
2
12 reps
RPE 8
6
Bicep Curl (Barbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
85%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
95%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
1
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
French Press
2
12 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
75%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
85%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
95%
2
Bench Press (Paused)
3
8 reps
RPE 7
3
Deadlift (Deficit)
3
8 reps
RPE 7
Week 1
1 / 9 Weeks
Day 3
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Barbell)
1 Set
AMRAP
60%
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
Day 5
1
Deadlift (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Paused)
3 Sets
8 Reps
@7
3
Deadlift (Deficit)
3 Sets
8 Reps
@7
Day 1
1
Squat (Low Bar)
5 Sets
5 Reps
75%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Seated Row (Cable)
3 Sets
8 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Hammer Curl
2 Sets
12 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
3
Leg Extension
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
5
French Press
2 Sets
12 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8