Program Description
This is a generic bulking routine with moderate volume. Double progression and de-loads as needed.
Program Overview
- LevelNovice, Intermediate, Advanced, Beginner
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJun 11, 2024 03:19
- Last EditedJun 22, 2024 01:58
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
2
Tricep Pushdown (Cable)
3
12-15 reps
3
Wide Grip Lat Pulldown
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Seated Row (Cable)
4
6-8 reps
6
Bench Press (Paused)
1
1 reps
7
Bench Press (Barbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
2
Tricep Pushdown (Cable)
3
12-15 reps
3
Wide Grip Lat Pulldown
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Seated Row (Cable)
4
6-8 reps
6
Bench Press (Paused)
1
1 reps
7
Bench Press (Barbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
2
Tricep Pushdown (Cable)
3
12-15 reps
3
Wide Grip Lat Pulldown
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Seated Row (Cable)
4
6-8 reps
6
Bench Press (Paused)
1
1 reps
7
Bench Press (Barbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
2
Tricep Pushdown (Cable)
3
12-15 reps
3
Wide Grip Lat Pulldown
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Seated Row (Cable)
4
6-8 reps
6
Bench Press (Paused)
1
1 reps
7
Bench Press (Barbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
2
Tricep Pushdown (Cable)
3
12-15 reps
3
Wide Grip Lat Pulldown
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Seated Row (Cable)
4
6-8 reps
6
Bench Press (Paused)
1
1 reps
7
Bench Press (Barbell)
4
6-8 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
2
Tricep Pushdown (Cable)
3
12-15 reps
3
Wide Grip Lat Pulldown
3
10-12 reps
4
Incline Bench Press (Dumbbell)
3
10-12 reps
5
Seated Row (Cable)
4
6-8 reps
6
Bench Press (Paused)
1
1 reps
7
Bench Press (Barbell)
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
3
Seated Calf Raise
3
8-10 reps
4
Standing Calf Raise
3
8-10 reps
5
Squat (Paused)
1
1 reps
6
Romanian Deadlift (Barbell)
4
6-8 reps
7
Leg Press
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
3
Seated Calf Raise
3
8-10 reps
4
Standing Calf Raise
3
8-10 reps
5
Squat (Paused)
1
1 reps
6
Romanian Deadlift (Barbell)
4
6-8 reps
7
Leg Press
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
3
Seated Calf Raise
3
8-10 reps
4
Standing Calf Raise
3
8-10 reps
5
Squat (Paused)
1
1 reps
6
Romanian Deadlift (Barbell)
4
6-8 reps
7
Leg Press
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
3
Seated Calf Raise
3
8-10 reps
4
Standing Calf Raise
3
8-10 reps
5
Squat (Paused)
1
1 reps
6
Romanian Deadlift (Barbell)
4
6-8 reps
7
Leg Press
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
3
Seated Calf Raise
3
8-10 reps
4
Standing Calf Raise
3
8-10 reps
5
Squat (Paused)
1
1 reps
6
Romanian Deadlift (Barbell)
4
6-8 reps
7
Leg Press
4
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
3
Seated Calf Raise
3
8-10 reps
4
Standing Calf Raise
3
8-10 reps
5
Squat (Paused)
1
1 reps
6
Romanian Deadlift (Barbell)
4
6-8 reps
7
Leg Press
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
2
JM Press
3
12-15 reps
3
Lat Pulldown (Close Grip)
3
10-12 reps
4
Bench Press (Dumbbell)
3
10-12 reps
5
Chest Supported Row (Machine)
4
6-8 reps
6
Incline Bench Press (Barbell)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
2
JM Press
3
12-15 reps
3
Lat Pulldown (Close Grip)
3
10-12 reps
4
Bench Press (Dumbbell)
3
10-12 reps
5
Chest Supported Row (Machine)
4
6-8 reps
6
Incline Bench Press (Barbell)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
2
JM Press
3
12-15 reps
3
Lat Pulldown (Close Grip)
3
10-12 reps
4
Bench Press (Dumbbell)
3
10-12 reps
5
Chest Supported Row (Machine)
4
6-8 reps
6
Incline Bench Press (Barbell)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
2
JM Press
3
12-15 reps
3
Lat Pulldown (Close Grip)
3
10-12 reps
4
Bench Press (Dumbbell)
3
10-12 reps
5
Chest Supported Row (Machine)
4
6-8 reps
6
Incline Bench Press (Barbell)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
2
JM Press
3
12-15 reps
3
Lat Pulldown (Close Grip)
3
10-12 reps
4
Bench Press (Dumbbell)
3
10-12 reps
5
Chest Supported Row (Machine)
4
6-8 reps
6
Incline Bench Press (Barbell)
4
6-8 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
2
JM Press
3
12-15 reps
3
Lat Pulldown (Close Grip)
3
10-12 reps
4
Bench Press (Dumbbell)
3
10-12 reps
5
Chest Supported Row (Machine)
4
6-8 reps
6
Incline Bench Press (Barbell)
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
2
Leg Curl
3
10-12 reps
3
Standing Calf Raise
3
8-10 reps
4
Seated Calf Raise
3
8-10 reps
5
Squat (Barbell)
4
6-8 reps
6
Good Morning
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
2
Leg Curl
3
10-12 reps
3
Standing Calf Raise
3
8-10 reps
4
Seated Calf Raise
3
8-10 reps
5
Squat (Barbell)
4
6-8 reps
6
Good Morning
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
2
Leg Curl
3
10-12 reps
3
Standing Calf Raise
3
8-10 reps
4
Seated Calf Raise
3
8-10 reps
5
Squat (Barbell)
4
6-8 reps
6
Good Morning
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
2
Leg Curl
3
10-12 reps
3
Standing Calf Raise
3
8-10 reps
4
Seated Calf Raise
3
8-10 reps
5
Squat (Barbell)
4
6-8 reps
6
Good Morning
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
2
Leg Curl
3
10-12 reps
3
Standing Calf Raise
3
8-10 reps
4
Seated Calf Raise
3
8-10 reps
5
Squat (Barbell)
4
6-8 reps
6
Good Morning
4
6-8 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
2
Leg Curl
3
10-12 reps
3
Standing Calf Raise
3
8-10 reps
4
Seated Calf Raise
3
8-10 reps
5
Squat (Barbell)
4
6-8 reps
6
Good Morning
4
6-8 reps
Week 1
1 / 6 Weeks
Day 3
1
Incline Curl (Dumbbell)3 Sets
12-15 Reps
2
JM Press3 Sets
12-15 Reps
3
Lat Pulldown (Close Grip)3 Sets
10-12 Reps
4
Bench Press (Dumbbell)3 Sets
10-12 Reps
5
Chest Supported Row (Machine)4 Sets
6-8 Reps
6
Incline Bench Press (Barbell)4 Sets
6-8 Reps
Day 1
1
Bicep Curl (Barbell)3 Sets
12-15 Reps
2
Tricep Pushdown (Cable)3 Sets
12-15 Reps
3
Wide Grip Lat Pulldown3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
5
Seated Row (Cable)4 Sets
6-8 Reps
6
Bench Press (Paused)1 Set
1 Reps
7
Bench Press (Barbell)4 Sets
6-8 Reps
Day 2
1
Leg Curl3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
3
Seated Calf Raise3 Sets
8-10 Reps
4
Standing Calf Raise3 Sets
8-10 Reps
5
Squat (Paused)1 Set
1 Reps
6
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
7
Leg Press4 Sets
6-8 Reps
Day 4
1
Leg Extension3 Sets
10-12 Reps
2
Leg Curl3 Sets
10-12 Reps
3
Standing Calf Raise3 Sets
8-10 Reps
4
Seated Calf Raise3 Sets
8-10 Reps
5
Squat (Barbell)4 Sets
6-8 Reps
6
Good Morning4 Sets
6-8 Reps