logo
BoostcampPNG

Pushing beyond limits

by Zishan K.
1 athletes joined

Program Description

Get the maximum muscle mass while bulking 

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2025 12:08
  • Last Edited
    Feb 13, 2025 08:00
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
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)
3
RPE 9
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
2
-
4
Pec Fly (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
2
-
4
Pec Fly (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
2
-
4
Pec Fly (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
2
-
4
Pec Fly (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
2
-
4
Pec Fly (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Shoulder Press (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 9
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
2
-
4
Pec Fly (Dumbbell)
3
-
5
Lateral Raise (Cable)
3
-
6
Shoulder Press (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
T-Bar Row
3
-
3
Lat Prayer
3
-
4
Bicep Curl (Dumbbell)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Leg Press (45 Degrees)
3
-
3
Leg Extension
3
-
4
Wrist Curls
3
-
5
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Skull Crusher (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Skull Crusher (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Skull Crusher (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Skull Crusher (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Skull Crusher (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Cable Crossover
3
-
4
Skull Crusher (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Pullover (Dumbbell)
3
-
4
Single Arm High Row (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Pullover (Dumbbell)
3
-
4
Single Arm High Row (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Pullover (Dumbbell)
3
-
4
Single Arm High Row (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Pullover (Dumbbell)
3
-
4
Single Arm High Row (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Pullover (Dumbbell)
3
-
4
Single Arm High Row (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Seated Row (Cable)
3
-
3
Pullover (Dumbbell)
3
-
4
Single Arm High Row (Cable)
3
-
5
Preacher Curl (Dumbbell)
3
-
6
Incline Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Kickback
3
-
6
Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Kickback
3
-
6
Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Kickback
3
-
6
Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Kickback
3
-
6
Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Kickback
3
-
6
Cable Crunch
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Cable)
3
-
3
Lateral Raise (Dumbbell)
2
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Kickback
3
-
6
Cable Crunch
3
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
@9
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Cable Crossover
2 Sets
-
4
Pec Fly (Dumbbell)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6
Shoulder Press (Machine)
3 Sets
-
Day 2
1
Lat Pulldown
3 Sets
-
2
T-Bar Row
3 Sets
-
3
Lat Prayer
3 Sets
-
4
Bicep Curl (Dumbbell)
3 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Incline Curl (Dumbbell)
3 Sets
-
Day 3
1
Squat (Barbell)
3 Sets
-
2
Leg Press (45 Degrees)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Wrist Curls
3 Sets
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Cable Crossover
3 Sets
-
4
Skull Crusher (Dumbbell)
3 Sets
-
5
Overhead Tricep Extension (Cable)
3 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 5
1
Lat Pulldown
3 Sets
-
2
Seated Row (Cable)
3 Sets
-
3
Pullover (Dumbbell)
3 Sets
-
4
Single Arm High Row (Cable)
3 Sets
-
5
Preacher Curl (Dumbbell)
3 Sets
-
6
Incline Curl (Dumbbell)
3 Sets
-
Day 6
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Cable)
3 Sets
-
3
Lateral Raise (Dumbbell)
2 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Tricep Kickback
3 Sets
-
6
Cable Crunch
3 Sets
-