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UD2_Bulking

by Aleksandr Z.

Program Description

For Bulking

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 22, 2025 12:51
  • Last Edited
    Jun 18, 2025 01:00

Summary

Embark on a transformative 6-week journey with the UD2_Bulking program, designed for those ready to pack on serious muscle. This 4-day-a-week regimen focuses on compound lifts and targeted isolation exercises, ensuring a comprehensive approach to hypertrophy. Each session is meticulously crafted to challenge your strength and endurance, utilizing a variety of equipment available in a full gym. Get ready to fuel your gains and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
-
2
Jammer Press
2
12 reps
-
3
Dip (Weighted)
2
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Face Pull
3
15 reps
-
6
Tricep Extension (Cable)
2
15 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Jammer Press
3
12 reps
RPE 8
3
Dip (Weighted)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Face Pull
4
15 reps
RPE 8
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Jammer Press
3
12 reps
RPE 8
3
Dip (Weighted)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Face Pull
4
15 reps
RPE 8
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Jammer Press
3
12 reps
RPE 8
3
Dip (Weighted)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Face Pull
4
15 reps
RPE 8
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Jammer Press
3
12 reps
RPE 8
3
Dip (Weighted)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Face Pull
4
15 reps
RPE 8
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2
Jammer Press
3
12 reps
RPE 8
3
Dip (Weighted)
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
5
Face Pull
4
15 reps
RPE 8
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
12 reps
-
2
Lying Leg Curl
2
12 reps
-
3
Leg Extension
2
12 reps
-
4
Leg Curl
2
12 reps
-
5
High Row
2
12 reps
-
6
Seated Row (Cable)
2
12 reps
-
7
Standing Calf Raise
2
15 reps
-
8
Standing Pullover (Cable)
2
12 reps
-
9
Seated Calf Raise
2
15 reps
-
10
Incline Curl (Dumbbell)
2
15 reps
-
11
Hammer Curl (Dumbbell)
2
15 reps
-
12
Pullover (Dumbbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Lying Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
-
5
High Row
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
7
Standing Pullover (Cable)
2
12 reps
RPE 8
8
Standing Calf Raise
4
15 reps
RPE 8
9
Seated Calf Raise
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Lying Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
-
5
High Row
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
7
Standing Pullover (Cable)
2
12 reps
RPE 8
8
Standing Calf Raise
4
15 reps
RPE 8
9
Seated Calf Raise
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Lying Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
-
5
High Row
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
7
Standing Pullover (Cable)
2
12 reps
RPE 8
8
Standing Calf Raise
4
15 reps
RPE 8
9
Seated Calf Raise
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Lying Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
-
5
High Row
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
7
Standing Pullover (Cable)
2
12 reps
RPE 8
8
Standing Calf Raise
4
15 reps
RPE 8
9
Seated Calf Raise
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 8
2
Lying Leg Curl
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
-
5
High Row
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
7
Standing Pullover (Cable)
2
12 reps
RPE 8
8
Standing Calf Raise
4
15 reps
RPE 8
9
Seated Calf Raise
2
15 reps
RPE 8
10
Incline Curl (Dumbbell)
2
15 reps
RPE 8
11
Hammer Curl (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Hack Squat
2
8 reps
RPE 8
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
7
Leg Extension
1
8 reps
RPE 8
8
Lying Leg Curl
1
8 reps
RPE 8
9
Standing Calf Raise
3
8 reps
RPE 8
10
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
11
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
12
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
13
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Hack Squat
2
8 reps
RPE 8
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
7
Leg Extension
1
8 reps
RPE 8
8
Lying Leg Curl
1
8 reps
RPE 8
9
Standing Calf Raise
3
8 reps
RPE 8
10
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
11
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
12
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
13
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Hack Squat
2
8 reps
RPE 8
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
7
Leg Extension
1
8 reps
RPE 8
8
Lying Leg Curl
1
8 reps
RPE 8
9
Standing Calf Raise
3
8 reps
RPE 8
10
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
11
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
12
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
13
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Hack Squat
2
8 reps
RPE 8
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
7
Leg Extension
1
8 reps
RPE 8
8
Lying Leg Curl
1
8 reps
RPE 8
9
Standing Calf Raise
3
8 reps
RPE 8
10
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
11
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
12
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
13
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Hack Squat
2
8 reps
RPE 8
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
7
Leg Extension
1
8 reps
RPE 8
8
Lying Leg Curl
1
8 reps
RPE 8
9
Standing Calf Raise
3
8 reps
RPE 8
10
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
11
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
12
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
13
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 8
2
Chin-Up (Weighted)
2
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
4
T-Bar Row
2
8 reps
RPE 8
5
Hack Squat
2
8 reps
RPE 8
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
7
Leg Extension
1
8 reps
RPE 8
8
Lying Leg Curl
1
8 reps
RPE 8
9
Standing Calf Raise
3
8 reps
RPE 8
10
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
11
Rear Delt Fly (Dumbbell)
2
8 reps
RPE 8
12
Skull Crusher (Dumbbell)
2
8 reps
RPE 8
13
Incline Curl (Dumbbell)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Standing Calf Raise
3
4 reps
RPE 8
2A
Bench Press (Barbell)
3
3 reps
RPE 8
2B
Chin-Up (Weighted)
3
3 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
3 reps
RPE 8
3B
T-Bar Row
3
3 reps
RPE 8
4
Hack Squat
3
3 reps
RPE 8
5A
Overhead Press (Barbell)
3
3 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8
6A
Bench Press (Close Grip)
2
3 reps
RPE 8
6B
Bicep Curl (Barbell)
2
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Standing Calf Raise
3
4 reps
RPE 8
2A
Bench Press (Barbell)
3
3 reps
RPE 8
2B
Chin-Up (Weighted)
3
3 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
3 reps
RPE 8
3B
T-Bar Row
3
3 reps
RPE 8
4
Hack Squat
3
3 reps
RPE 8
5A
Overhead Press (Barbell)
3
3 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8
6A
Bench Press (Close Grip)
2
3 reps
RPE 8
6B
Bicep Curl (Barbell)
2
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Standing Calf Raise
3
4 reps
RPE 8
2A
Bench Press (Barbell)
3
3 reps
RPE 8
2B
Chin-Up (Weighted)
3
3 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
3 reps
RPE 8
3B
T-Bar Row
3
3 reps
RPE 8
4
Hack Squat
3
3 reps
RPE 8
5A
Overhead Press (Barbell)
3
3 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8
6A
Bench Press (Close Grip)
2
3 reps
RPE 8
6B
Bicep Curl (Barbell)
2
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Standing Calf Raise
3
4 reps
RPE 8
2A
Bench Press (Barbell)
3
3 reps
RPE 8
2B
Chin-Up (Weighted)
3
3 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
3 reps
RPE 8
3B
T-Bar Row
3
3 reps
RPE 8
4
Hack Squat
3
3 reps
RPE 8
5A
Overhead Press (Barbell)
3
3 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8
6A
Bench Press (Close Grip)
2
3 reps
RPE 8
6B
Bicep Curl (Barbell)
2
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Standing Calf Raise
3
4 reps
RPE 8
2A
Bench Press (Barbell)
3
3 reps
RPE 8
2B
Chin-Up (Weighted)
3
3 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
3 reps
RPE 8
3B
T-Bar Row
3
3 reps
RPE 8
4
Hack Squat
3
3 reps
RPE 8
5A
Overhead Press (Barbell)
3
3 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8
6A
Bench Press (Close Grip)
2
3 reps
RPE 8
6B
Bicep Curl (Barbell)
2
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
3 reps
RPE 8
1B
Standing Calf Raise
3
4 reps
RPE 8
2A
Bench Press (Barbell)
3
3 reps
RPE 8
2B
Chin-Up (Weighted)
3
3 reps
RPE 8
3A
Incline Bench Press (Barbell)
3
3 reps
RPE 8
3B
T-Bar Row
3
3 reps
RPE 8
4
Hack Squat
3
3 reps
RPE 8
5A
Overhead Press (Barbell)
3
3 reps
RPE 8
5B
Rear Delt Fly (Dumbbell)
3
3 reps
RPE 8
6A
Bench Press (Close Grip)
2
3 reps
RPE 8
6B
Bicep Curl (Barbell)
2
3 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
12 Reps
-
2
Jammer Press
2 Sets
12 Reps
-
3
Dip (Weighted)
2 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Face Pull
3 Sets
15 Reps
-
6
Tricep Extension (Cable)
2 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
15 Reps
-
Day 2
1
Hack Squat
2 Sets
12 Reps
-
2
Lying Leg Curl
2 Sets
12 Reps
-
3
Leg Extension
2 Sets
12 Reps
-
4
Leg Curl
2 Sets
12 Reps
-
5
High Row
2 Sets
12 Reps
-
6
Seated Row (Cable)
2 Sets
12 Reps
-
7
Standing Calf Raise
2 Sets
15 Reps
-
8
Standing Pullover (Cable)
2 Sets
12 Reps
-
9
Seated Calf Raise
2 Sets
15 Reps
-
10
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
11
Hammer Curl (Dumbbell)
2 Sets
15 Reps
-
12
Pullover (Dumbbell)
2 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
8 Reps
@8
2
Chin-Up (Weighted)
2 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
4
T-Bar Row
2 Sets
8 Reps
@8
5
Hack Squat
2 Sets
8 Reps
@8
6
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
7
Leg Extension
1 Set
8 Reps
@8
8
Lying Leg Curl
1 Set
8 Reps
@8
9
Standing Calf Raise
3 Sets
8 Reps
@8
10
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
11
Rear Delt Fly (Dumbbell)
2 Sets
8 Reps
@8
12
Skull Crusher (Dumbbell)
2 Sets
8 Reps
@8
13
Incline Curl (Dumbbell)
2 Sets
8 Reps
@8
Day 4
1A
Squat (Barbell)
3 Sets
3 Reps
@8
1B
Standing Calf Raise
3 Sets
4 Reps
@8
2A
Bench Press (Barbell)
3 Sets
3 Reps
@8
2B
Chin-Up (Weighted)
3 Sets
3 Reps
@8
3A
Incline Bench Press (Barbell)
3 Sets
3 Reps
@8
3B
T-Bar Row
3 Sets
3 Reps
@8
4
Hack Squat
3 Sets
3 Reps
@8
5A
Overhead Press (Barbell)
3 Sets
3 Reps
@8
5B
Rear Delt Fly (Dumbbell)
3 Sets
3 Reps
@8
6A
Bench Press (Close Grip)
2 Sets
3 Reps
@8
6B
Bicep Curl (Barbell)
2 Sets
3 Reps
@8