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THE BULK - VOLUME PHASE

by Mck
1 athletes joined
4.0
(1 rating)

Program Description

BIG GAINS

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 27, 2024 01:10
  • Last Edited
    Jun 18, 2025 11:38

Summary

**THE BULK - VOLUME PHASE** is a comprehensive 7-week program designed to maximize muscle growth through structured volume training. Committing to just 3 days a week, you'll engage in a balanced mix of compound and isolation exercises, including barbell bench presses, squats, and dumbbell rows, all tailored to push your limits. Each session is crafted to enhance strength and hypertrophy, ensuring you make significant gains while maintaining proper form. Equip yourself with a full gym and get ready to transform your physique!
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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
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
75%
2
Bench Press (Barbell)
1
8+ reps
75%
3
High Bar Squat (Barbell)
3
10 reps
60%
4
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
1
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 8-10
8
French Press
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
75%
2
Bench Press (Barbell)
1
8+ reps
75%
3
High Bar Squat (Barbell)
4
10 reps
60%
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
8
French Press
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
75%
2
Bench Press (Barbell)
1
8+ reps
75%
3
High Bar Squat (Barbell)
5
10 reps
60%
4
Chest Supported Row (Dumbbell)
4
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
4
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 8-10
8
French Press
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Bench Press (Barbell)
1
6+ reps
80%
3
High Bar Squat (Barbell)
3
10 reps
60%
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
3
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 8-10
8
French Press
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Bench Press (Barbell)
1
6+ reps
80%
3
High Bar Squat (Barbell)
4
10 reps
60%
4
Chest Supported Row (Dumbbell)
4
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
4
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
3
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 8-10
8
French Press
4
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
80%
2
Bench Press (Barbell)
1
6+ reps
80%
3
High Bar Squat (Barbell)
5
10 reps
60%
4
Chest Supported Row (Dumbbell)
5
10-15 reps
RPE 8-10
5
Seated Overhead Press (Dumbbell)
5
10-15 reps
RPE 8-10
6
Pullover (Dumbbell)
4
10-15 reps
RPE 8-10
7
Preacher Curl (EZ Bar)
5
10-15 reps
RPE 8-10
8
French Press
5
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
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
Snatch Grip Rack Pull
2
8 reps
75%
2
Snatch Grip Rack Pull
1
8+ reps
75%
3
Overhead Press (Barbell)
2
8 reps
75%
4
Overhead Press (Barbell)
1
8+ reps
75%
5
Pull-Up (Bodyweight)
2
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
2
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
8
Hammer Curl
2
10-15 reps
RPE 8-10
9
Hyperextension
2
10-15 reps
RPE 8-10
10
Ab Wheel
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
8 reps
75%
2
Snatch Grip Rack Pull
1
8+ reps
75%
3
Overhead Press (Barbell)
2
8 reps
75%
4
Overhead Press (Barbell)
1
8+ reps
75%
5
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
3
10-15 reps
RPE 8-10
8
Hammer Curl
3
10-15 reps
RPE 8-10
9
Hyperextension
3
10-15 reps
RPE 8-10
10
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
8 reps
75%
2
Snatch Grip Rack Pull
1
8+ reps
75%
3
Overhead Press (Barbell)
2
8 reps
75%
4
Overhead Press (Barbell)
1
8+ reps
75%
5
Pull-Up (Bodyweight)
4
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
4
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
4
10-15 reps
RPE 8-10
8
Hammer Curl
4
10-15 reps
RPE 8-10
9
Hyperextension
4
10-15 reps
RPE 8-10
10
Ab Wheel
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
6 reps
80%
2
Snatch Grip Rack Pull
1
6+ reps
80%
3
Overhead Press (Barbell)
2
6 reps
80%
4
Overhead Press (Barbell)
1
6+ reps
80%
5
Pull-Up (Bodyweight)
3
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
3
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
3
10-15 reps
RPE 8-10
8
Hammer Curl
3
10-15 reps
RPE 8-10
9
Hyperextension
3
10-15 reps
RPE 8-10
10
Ab Wheel
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
6 reps
80%
2
Snatch Grip Rack Pull
1
6+ reps
80%
3
Overhead Press (Barbell)
2
6 reps
80%
4
Overhead Press (Barbell)
1
6+ reps
80%
5
Pull-Up (Bodyweight)
4
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
4
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
4
10-15 reps
RPE 8-10
8
Hammer Curl
4
10-15 reps
RPE 8-10
9
Hyperextension
4
10-15 reps
RPE 8-10
10
Ab Wheel
4
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
2
6 reps
80%
2
Snatch Grip Rack Pull
1
6+ reps
80%
3
Overhead Press (Barbell)
2
6 reps
80%
4
Overhead Press (Barbell)
1
6+ reps
80%
5
Pull-Up (Bodyweight)
5
10-15 reps
RPE 8-10
6
Bench Press (Dumbbell)
5
10-15 reps
RPE 8-10
7
Lying Rear Lateral Raise
5
10-15 reps
RPE 8-10
8
Hammer Curl
5
10-15 reps
RPE 8-10
9
Hyperextension
5
10-15 reps
RPE 8-10
10
Ab Wheel
5
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch Grip Rack Pull
1
1 reps
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)
2
8 reps
75%
2
Squat (Low Bar)
1
8+ reps
75%
3
Floor Press (Barbell)
3
10 reps
65%
4
Chin-Up (Bodyweight)
2
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
2
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
1
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
2
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
9
Ab Wheel
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
75%
2
Squat (Low Bar)
1
8+ reps
75%
3
Floor Press (Barbell)
4
10 reps
65%
4
Chin-Up (Bodyweight)
3
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
2
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
3
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
9
Ab Wheel
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
75%
2
Squat (Low Bar)
1
8+ reps
75%
3
Floor Press (Barbell)
5
10 reps
65%
4
Chin-Up (Bodyweight)
4
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
4
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
3
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
4
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8-10
9
Ab Wheel
4
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
80%
2
Squat (Low Bar)
1
6+ reps
80%
3
Floor Press (Barbell)
3
10 reps
65%
4
Chin-Up (Bodyweight)
3
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
3
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
2
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
3
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8-10
9
Ab Wheel
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
80%
2
Squat (Low Bar)
1
6+ reps
80%
3
Floor Press (Barbell)
3
10 reps
65%
4
Chin-Up (Bodyweight)
4
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
4
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
3
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
4
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8-10
9
Ab Wheel
4
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
80%
2
Squat (Low Bar)
1
6+ reps
80%
3
Floor Press (Barbell)
3
10 reps
65%
4
Chin-Up (Bodyweight)
5
10-15 reps
RPE 8-10
5
Dip (Bodyweight)
5
10-15 reps
RPE 8-10
6
Single Arm Row (Cable)
4
10-15 reps
RPE 8-10
7
Single-Leg Leg Curl
5
10-15 reps
RPE 8-10
8
Incline Curl (Dumbbell)
5
10-15 reps
RPE 8-10
9
Ab Wheel
5
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
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)
2 Sets
8 Reps
75%
2
Bench Press (Barbell)
1 Set
8+ Reps
75%
3
High Bar Squat (Barbell)
3 Sets
10 Reps
60%
4
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@8-10
5
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@8-10
6
Pullover (Dumbbell)
1 Set
10-15 Reps
@8-10
7
Preacher Curl (EZ Bar)
2 Sets
10-15 Reps
@8-10
8
French Press
2 Sets
10-15 Reps
@8-10
Day 2
1
Snatch Grip Rack Pull
2 Sets
8 Reps
75%
2
Snatch Grip Rack Pull
1 Set
8+ Reps
75%
3
Overhead Press (Barbell)
2 Sets
8 Reps
75%
4
Overhead Press (Barbell)
1 Set
8+ Reps
75%
5
Pull-Up (Bodyweight)
2 Sets
10-15 Reps
@8-10
6
Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8-10
7
Lying Rear Lateral Raise
2 Sets
10-15 Reps
@8-10
8
Hammer Curl
2 Sets
10-15 Reps
@8-10
9
Hyperextension
2 Sets
10-15 Reps
@8-10
10
Ab Wheel
2 Sets
10-15 Reps
@8-10
Day 3
1
Squat (Low Bar)
2 Sets
8 Reps
75%
2
Squat (Low Bar)
1 Set
8+ Reps
75%
3
Floor Press (Barbell)
3 Sets
10 Reps
65%
4
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8-10
5
Dip (Bodyweight)
2 Sets
10-15 Reps
@8-10
6
Single Arm Row (Cable)
1 Set
10-15 Reps
@8-10
7
Single-Leg Leg Curl
2 Sets
10-15 Reps
@8-10
8
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8-10
9
Ab Wheel
2 Sets
10-15 Reps
@8-10