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Dylan And Kris Bulk

by Dylan B.
2 athletes joined
5.0
(1 rating)

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    2 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 29, 2024 03:57
  • Last Edited
    Sep 08, 2024 03:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6 reps
2
Chest Press (Machine)
3
15 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chest Fly (Machine)
2
10 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Decline Sit Up (Weighted)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
10 reps
2
Seated Overhead Press (Barbell)
3
10 reps
3
Lateral Raise (Dumbbell)
4
10 reps
4
Chest Fly (Machine)
2
10 reps
5
Tricep Rope Push Down (Cable)
3
20 reps
6
Decline Sit Up (Weighted)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
8 reps
2
Seated Row (Cable)
3
12 reps
3
Lat Pulldown
3
12 reps
4
Rear Delt Fly (Machine)
2
15 reps
5
Hammer Curl
2
8 reps
6
Bicep Curl (Dumbbell)
2
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
8 reps
2
Lat Pulldown
3
12 reps
3
Rear Delt Fly (Machine)
2
15 reps
4
Hammer Curl
2
8 reps
5
Bicep Curl (Dumbbell)
2
20 reps
6
Dead Hang
2
60 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
2
Romanian Deadlift (Barbell)
3
12 reps
3
Standing Calf Raise
3
15 reps
4
Leg Extension
3
10 reps
5
Hamstring Curl
3
10 reps
6
Cable Crunch
3
8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5 reps
2
Leg Press
3
12 reps
3
Hamstring Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
3
15 reps
6
Cable Crunch
3
8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8 reps
2
Close Grip Bench Press (Smith Machine)
2
15 reps
3
Bicep Curl (Dumbbell)
2
15 reps
4
Tricep Pushdown (Cable)
3
10 reps
5
Reverse Wrist Curl (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
8 reps
2
Bicep Curl (Barbell)
2
15 reps
3
Tricep Pushdown (Cable)
3
10 reps
4
Bicep Curl (Dumbbell)
2
15 reps
5
Reverse Wrist Curl (Barbell)
3
15 reps
6
Lateral Raise (Dumbbell)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
15 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
AD Press (Smith Machine)
2
20 reps
RPE 10
5
Shrug (Barbell)
2
8 reps
6
Chest Fly (Machine)
3
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
15 reps
2
Bench Press (Barbell)
3
10 reps
3
Lat Pulldown (Close Grip)
3
10 reps
4
AD Press (Smith Machine)
2
20 reps
RPE 10
5
Shrug (Barbell)
2
8 reps
6
Chest Fly (Machine)
3
12 reps
Week 1
1 / 2 Weeks
Day 1
1
Seated Overhead Press (Barbell)
3 Sets
6 Reps
2
Chest Press (Machine)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chest Fly (Machine)
2 Sets
10 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
20 Reps
6
Decline Sit Up (Weighted)
3 Sets
12 Reps
Day 2
1
Pull-Up (Neutral Grip, Weighted)
3 Sets
8 Reps
2
Seated Row (Cable)
3 Sets
12 Reps
3
Lat Pulldown
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
5
Hammer Curl
2 Sets
8 Reps
6
Bicep Curl (Dumbbell)
2 Sets
20 Reps
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Standing Calf Raise
3 Sets
15 Reps
4
Leg Extension
3 Sets
10 Reps
5
Hamstring Curl
3 Sets
10 Reps
6
Cable Crunch
3 Sets
8 Reps
Day 5
1
Chest Supported Row (Dumbbell)
3 Sets
15 Reps
2
Bench Press (Barbell)
3 Sets
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
AD Press (Smith Machine)
2 Sets
20 Reps
@10
5
Shrug (Barbell)
2 Sets
8 Reps
6
Chest Fly (Machine)
3 Sets
12 Reps
Day 4
1
Bicep Curl (Barbell)
3 Sets
8 Reps
2
Close Grip Bench Press (Smith Machine)
2 Sets
15 Reps
3
Bicep Curl (Dumbbell)
2 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps