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Bulk 1. Upper, lower, upper.

by Alfie B.
1 athletes joined

Program Description

Build muscle get stronger.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 03:20
  • Last Edited
    Dec 30, 2024 03:50
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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
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
3
-
5
Incline Chest Press (Machine)
2
-
6
Upright Row (Barbell)
3
-
7
Skull Crusher (Barbell)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 8
2
Stiff Leg Deadlift
3
RPE 8
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 9
2
Stiff Leg Deadlift
3
RPE 9
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 10
2
Stiff Leg Deadlift
3
RPE 10
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
RPE 7
2
Stiff Leg Deadlift
3
RPE 7
3
Leg Press
2
-
4
Standing Calf Raise
3
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 8
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 9
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 10
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
3
RPE 7
2
Pull-Up (Weighted)
3
-
3
Preacher Curl (EZ Bar)
3
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
3
-
6
Alternating Dumbbell Curl
3
-
7
Rear Delt Fly (Dumbbell)
4
-
8
Underhand Lat Pulldown
2
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
@7
2
Chin-Up (Weighted)
2 Sets
-
3
Dip (Weighted)
3 Sets
-
4
Bicep Curl (Barbell)
3 Sets
-
5
Incline Chest Press (Machine)
2 Sets
-
6
Upright Row (Barbell)
3 Sets
-
7
Skull Crusher (Barbell)
2 Sets
-
8
Lateral Raise (Dumbbell)
2 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
@7
2
Stiff Leg Deadlift
3 Sets
@7
3
Leg Press
2 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Leg Extension
2 Sets
-
6
Lying Leg Curl
2 Sets
-
7
Decline Sit Up (Weighted)
3 Sets
-
Day 3
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
@7
2
Pull-Up (Weighted)
3 Sets
-
3
Preacher Curl (EZ Bar)
3 Sets
-
4
Seal Row
3 Sets
-
5
Tricep Extension (Cable)
3 Sets
-
6
Alternating Dumbbell Curl
3 Sets
-
7
Rear Delt Fly (Dumbbell)
4 Sets
-
8
Underhand Lat Pulldown
2 Sets
-