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Bulk M2

by William D.
1 athletes joined

Program Description

Lift heavy ass weights

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2024 08:58
  • Last Edited
    Jun 18, 2025 11:02

Summary

**Bulk M2** is a comprehensive 4-week program designed to maximize muscle growth with a rigorous 6-day weekly schedule. Each session focuses on compound and isolation movements, such as the Barbell Bench Press and Squat, targeting major muscle groups for balanced development. Expect to push your limits with high-rep ranges and varied intensity, ensuring progressive overload and consistent gains. Equip yourself with a full gym and get ready to transform your physique—your bulk starts here!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10-16 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10-16 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
10-16 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
4
12-16 reps
RPE 10
4
Skull Crusher (Barbell)
4
10-14 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
12-20 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
4
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
3
Arnold Press
4
12-16 reps
RPE 10
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 10
5
Shrug (Barbell)
4
16-20 reps
RPE 10
6
Wrist Curls
3
16-20 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
20-25 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-12 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Leg Press
4
8-12 reps
RPE 10
5
Standing Calf Raise
1
5
20-30 reps
10-20 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12-16 reps
RPE 10
2
Single Arm Iso Row
4
8-12 reps
RPE 10
3
Face Pull
4
12-16 reps
RPE 10
4
Chest Supported Row (Machine)
4
12-16 reps
RPE 10
5
Incline Curl (Dumbbell)
4
12-16 reps
RPE 10
6
Hammer Curl
4
12-16 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
4 Sets
12-16 Reps
@10
4
Skull Crusher (Barbell)
4 Sets
10-14 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-20 Reps
@10
6
Single Arm Tricep Extension (Cable)
4 Sets
12-16 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
5-10 Reps
@10
2
Leg Extension
4 Sets
12-16 Reps
@10
3
Leg Curl
4 Sets
12-16 Reps
@10
4
Leg Press
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
1 Set
5 Sets
20-30 Reps
10-20 Reps
@10
@10
Day 3
1
Military Press (Barbell)
4 Sets
10-16 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
12-16 Reps
@10
3
Arnold Press
4 Sets
12-16 Reps
@10
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
5
Shrug (Barbell)
4 Sets
16-20 Reps
@10
6
Wrist Curls
3 Sets
16-20 Reps
@10
7
Reverse Wrist Curl (Barbell)
3 Sets
20-25 Reps
@10
Day 4
1
Lat Pulldown
4 Sets
12-16 Reps
@10
2
Single Arm Iso Row
4 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
12-16 Reps
@10
4
Chest Supported Row (Machine)
4 Sets
12-16 Reps
@10
5
Incline Curl (Dumbbell)
4 Sets
12-16 Reps
@10
6
Hammer Curl
4 Sets
12-16 Reps
@10
Day 5
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
4 Sets
12-16 Reps
@10
4
Skull Crusher (Barbell)
4 Sets
10-14 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
12-20 Reps
@10
6
Single Arm Tricep Extension (Cable)
4 Sets
12-16 Reps
@10
Day 6
1
Hack Squat
4 Sets
8-12 Reps
@10
2
Leg Extension
4 Sets
12-16 Reps
@10
3
Leg Curl
4 Sets
12-16 Reps
@10
4
Leg Press
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
1 Set
5 Sets
20-30 Reps
10-20 Reps
@10
@10