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BoostcampPNG

Hulk

by Mason Mccrary
3 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
    Jun 25, 2024 12:52
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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