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THE BULK - INTENSITY PHASE

by Mck
1 athletes joined
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
    Jun 18, 2025 12:56

Summary

**THE BULK - INTENSITY PHASE** is a focused 7-week program designed to maximize your strength and muscle gains through a strategic blend of compound lifts and accessory work. Committing just three days a week, you'll tackle heavy-hitters like the Bench Press, Deadlift, and Squat, progressively increasing intensity to push your limits. Each session is crafted to target major muscle groups, ensuring balanced development and optimal performance. Get ready to elevate your training and achieve the bulk you've been striving for!
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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
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
3 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
AMRAP
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
5 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
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)
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