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THE BULK - INTENSITY PHASE

by Mck
4.0
(1 rating)

Program Description

BIG WEIGHTS

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2024 01:37
  • Last Edited
    Sep 01, 2024 10:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
1
3 reps
90%
4
High Bar Squat (Barbell)
5
5 reps
65%
5
Barbell Row
3
8 reps
RPE 6-8
6
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 6-8
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
1
3 reps
95%
4
High Bar Squat (Barbell)
5
5 reps
70%
5
Barbell Row
3
8 reps
RPE 7-9
6
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7-9
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
1
1 reps
100%
4
High Bar Squat (Barbell)
5
5 reps
75%
5
Barbell Row
3
8 reps
RPE 8-10
6
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8-10
7
Bicep Curl (EZ Bar)
3
8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Bench Press (Barbell)
1
5+ reps
85%
3
Bench Press (Barbell)
1
3 reps
90%
4
High Bar Squat (Barbell)
3
5 reps
75%
5
Barbell Row
3
6 reps
RPE 6-8
6
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Bench Press (Barbell)
1
3+ reps
90%
3
Bench Press (Barbell)
1
3 reps
95%
4
High Bar Squat (Barbell)
3
5 reps
80%
5
Barbell Row
3
6 reps
RPE 7-9
6
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Bench Press (Barbell)
1
1+ reps
95%
3
Bench Press (Barbell)
1
1 reps
100%
4
High Bar Squat (Barbell)
3
5 reps
85%
5
Barbell Row
3
6 reps
RPE 8-10
6
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
2
Chest Supported Row (Dumbbell)
3
5-8 reps
RPE 4-5
3
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 4-5
4
French Press
3
5-8 reps
RPE 4-5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
1
3 reps
90%
4
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
5
Overhead Press (Barbell)
1
5+ reps
85%
6
Overhead Press (Barbell)
1
3 reps
90%
7
Pull-Up (Weighted)
5
5 reps
RPE 6-8
8
Bench Press (Dumbbell)
3
8 reps
RPE 6-8
9
French Press
3
8 reps
RPE 6-8
10
Ab Wheel
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
5 reps
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
1
3 reps
95%
4
Overhead Press (Barbell)
1
1
3 reps
5 reps
70%
80%
5
Overhead Press (Barbell)
1
3+ reps
90%
6
Overhead Press (Barbell)
1
3 reps
95%
7
Pull-Up (Weighted)
5
5 reps
RPE 7-9
8
Bench Press (Dumbbell)
3
8 reps
RPE 7-9
9
French Press
3
8 reps
RPE 7-9
10
Ab Wheel
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
1
1 reps
100%
4
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
5
Overhead Press (Barbell)
1
1+ reps
95%
6
Overhead Press (Barbell)
1
1 reps
100%
7
Pull-Up (Weighted)
5
5 reps
RPE 8-10
8
Bench Press (Dumbbell)
3
8 reps
RPE 8-10
9
French Press
3
8 reps
RPE 6-8
10
Ab Wheel
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
5+ reps
85%
3
Deadlift (Barbell)
1
3 reps
90%
4
Overhead Press (Barbell)
1
1
5 reps
5 reps
65%
75%
5
Overhead Press (Barbell)
1
5+ reps
85%
6
Overhead Press (Barbell)
1
3 reps
90%
7
Pull-Up (Weighted)
5
3 reps
RPE 6-8
8
Bench Press (Dumbbell)
3
6 reps
RPE 6-8
9
Ab Wheel
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
3+ reps
90%
3
Deadlift (Barbell)
1
3 reps
95%
4
Overhead Press (Barbell)
1
1
5 reps
5 reps
70%
80%
5
Overhead Press (Barbell)
1
5+ reps
90%
6
Overhead Press (Barbell)
1
3 reps
95%
7
Pull-Up (Weighted)
4
3 reps
RPE 7-9
8
Bench Press (Dumbbell)
3
6 reps
RPE 7-9
9
Ab Wheel
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
1+ reps
95%
3
Deadlift (Barbell)
1
1 reps
100%
4
Overhead Press (Barbell)
1
1
5 reps
3 reps
75%
85%
5
Overhead Press (Barbell)
1
1+ reps
95%
6
Overhead Press (Barbell)
1
1 reps
100%
7
Pull-Up (Weighted)
3
3 reps
RPE 8-10
8
Bench Press (Dumbbell)
3
6 reps
RPE 8-10
9
Ab Wheel
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
100%
2
Overhead Press (Barbell)
1
1 reps
100%
3
Lat Pulldown
3
5-8 reps
RPE 4-5
4
Pec Deck (Machine)
3
5-8 reps
RPE 4-5
5
Hyperextension
3
5-8 reps
RPE 4-5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
5 reps
65%
75%
2
Squat (Low Bar)
1
5+ reps
85%
3
Squat (Low Bar)
1
3 reps
90%
4
Floor Press (Barbell)
5
5 reps
65%
5
Chin-Up (Bodyweight)
5
5 reps
RPE 6-8
6
Dip (Weighted)
3
8 reps
RPE 6-8
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-8
8
Bicep Curl (Dumbbell)
3
8 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
3 reps
3 reps
70%
80%
2
Squat (Low Bar)
1
3+ reps
90%
3
Squat (Low Bar)
1
3 reps
95%
4
Floor Press (Barbell)
5
3 reps
70%
5
Chin-Up (Bodyweight)
5
5 reps
RPE 7-9
6
Dip (Weighted)
3
8 reps
RPE 7-9
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
8 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
3 reps
75%
85%
2
Squat (Low Bar)
1
1+ reps
95%
3
Squat (Low Bar)
1
3 reps
100%
4
Floor Press (Barbell)
5
5 reps
75%
5
Chin-Up (Bodyweight)
5
5 reps
RPE 6-8
6
Dip (Weighted)
3
8 reps
RPE 6-8
7
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-8
8
Bicep Curl (Dumbbell)
3
8 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
5 reps
65%
75%
2
Squat (Low Bar)
1
5+ reps
85%
3
Squat (Low Bar)
1
3 reps
90%
4
Floor Press (Barbell)
3
5 reps
75%
5
Chin-Up (Bodyweight)
5
3 reps
RPE 6-8
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
5 reps
70%
80%
2
Squat (Low Bar)
1
5+ reps
90%
3
Squat (Low Bar)
1
3 reps
95%
4
Floor Press (Barbell)
3
5 reps
80%
5
Chin-Up (Bodyweight)
4
3 reps
RPE 7-9
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5 reps
3 reps
75%
85%
2
Squat (Low Bar)
1
1+ reps
95%
3
Squat (Low Bar)
1
1 reps
100%
4
Floor Press (Barbell)
3
5 reps
85%
5
Chin-Up (Bodyweight)
3
3 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
3
6 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
AMRAP
100%
2
Dip (Bodyweight)
3
5-8 reps
RPE 4-5
3
Single Arm Row (Cable)
3
5-8 reps
RPE 4-5
4
Single-Leg Leg Curl
3
5-8 reps
RPE 4-5
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Bench Press (Barbell)
1 Set
5+ Reps
85%
3
Bench Press (Barbell)
1 Set
3 Reps
90%
4
High Bar Squat (Barbell)
5 Sets
5 Reps
65%
5
Barbell Row
3 Sets
8 Reps
@6-8
6
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@6-8
7
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6-8
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Deadlift (Barbell)
1 Set
5+ Reps
85%
3
Deadlift (Barbell)
1 Set
3 Reps
90%
4
Overhead Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
5
Overhead Press (Barbell)
1 Set
5+ Reps
85%
6
Overhead Press (Barbell)
1 Set
3 Reps
90%
7
Pull-Up (Weighted)
5 Sets
5 Reps
@6-8
8
Bench Press (Dumbbell)
3 Sets
8 Reps
@6-8
9
French Press
3 Sets
8 Reps
@6-8
10
Ab Wheel
2 Sets
10-15 Reps
@8-10
Day 3
1
Squat (Low Bar)
1 Set
1 Set
5 Reps
5 Reps
65%
75%
2
Squat (Low Bar)
1 Set
5+ Reps
85%
3
Squat (Low Bar)
1 Set
3 Reps
90%
4
Floor Press (Barbell)
5 Sets
5 Reps
65%
5
Chin-Up (Bodyweight)
5 Sets
5 Reps
@6-8
6
Dip (Weighted)
3 Sets
8 Reps
@6-8
7
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6-8
8
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@6-8