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BoostcampPNG

Generic bulking routine

by Dominus
1 athletes joined

Program Description

This is a generic bulking routine with moderate volume.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 11, 2024 03:25
  • Last Edited
    Jun 14, 2024 07:39

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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)
4
6-8 reps
2
Seated Row (Cable)
4
6-8 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Seated Row (Cable)
4
6-8 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Seated Row (Cable)
4
6-8 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Seated Row (Cable)
4
6-8 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Seated Row (Cable)
4
6-8 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (Barbell)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
2
Seated Row (Cable)
4
6-8 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Wide Grip Lat Pulldown
3
8-12 reps
5
Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (Barbell)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
2
Leg Press
4
6-8 reps
3
Leg Curl
3
8-12 reps
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
2
Barbell Row
4
6-8 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown (Close Grip)
3
8-12 reps
5
JM Press
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
2
Barbell Row
4
6-8 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown (Close Grip)
3
8-12 reps
5
JM Press
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
2
Barbell Row
4
6-8 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown (Close Grip)
3
8-12 reps
5
JM Press
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
2
Barbell Row
4
6-8 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown (Close Grip)
3
8-12 reps
5
JM Press
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
2
Barbell Row
4
6-8 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown (Close Grip)
3
8-12 reps
5
JM Press
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
2
Barbell Row
4
6-8 reps
3
Bench Press (Dumbbell)
3
8-12 reps
4
Lat Pulldown (Close Grip)
3
8-12 reps
5
JM Press
3
8-12 reps
6
Incline Curl (Dumbbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
2
Good Morning
4
6-8 reps
3
Leg Extension
3
8-12 reps
4
Leg Curl
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
2
Good Morning
4
6-8 reps
3
Leg Extension
3
8-12 reps
4
Leg Curl
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
2
Good Morning
4
6-8 reps
3
Leg Extension
3
8-12 reps
4
Leg Curl
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
2
Good Morning
4
6-8 reps
3
Leg Extension
3
8-12 reps
4
Leg Curl
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
2
Good Morning
4
6-8 reps
3
Leg Extension
3
8-12 reps
4
Leg Curl
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
2
Good Morning
4
6-8 reps
3
Leg Extension
3
8-12 reps
4
Leg Curl
3
8-12 reps
5
Standing Calf Raise
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
JM Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
2
Good Morning
4 Sets
6-8 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps