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Bulk 6 weeks

by Alfie B.
1 athletes joined

Program Description

Bulk hypertrophy.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 17, 2025 07:47
  • Last Edited
    Feb 17, 2025 08:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Week 1
1 / 6 Weeks
Day 3
1
Pull-Up (Weighted)
4 Sets
-
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
-
3
Chin-Up (Weighted)
3 Sets
-
4
Chest Supported Row (Machine)
1 Set
-
5
Seal Row
3 Sets
-
6
Preacher Curl (EZ Bar)
3 Sets
-
7
Upright Row (Barbell)
2 Sets
-
8
Alternating Dumbbell Curl
2 Sets
-
9
Lateral Raise (Dumbbell)
2 Sets
-
Day 2
1
Back Extension
3 Sets
-
2
Good Morning
2 Sets
-
3
Squat (Barbell)
5 Sets
-
4
Stiff Leg Deadlift
5 Sets
-
5
Leg Extension
2 Sets
-
6
Lying Leg Curl
2 Sets
-
7
Standing Calf Raise
2 Sets
-
Day 1
1
Bench Press (Barbell)
5 Sets
-
2
Skull Crusher (Barbell)
3 Sets
-
3
Shrug (Dumbbell)
2 Sets
-
4
Rear Delt Fly (Dumbbell)
2 Sets
-
5
Incline Chest Press (Machine)
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
7
Chest Fly (Cable)
2 Sets
-
8
Seated Dip (Machine)
2 Sets
-
9
Wrist Curls
2 Sets
-