5.0
(1 rating)
Program Description
Loosely based on Lyle Macdonald’s GBR. Intermediate upper/lower routine making use of supersets to save time
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedNov 24, 2024 10:56
- Last EditedAug 30, 2025 10:02
Summary
Unlock your potential with this 6-week Modified Generic Bulking Routine, designed for those ready to pack on muscle while training four days a week. This program emphasizes compound movements and targeted supersets, ensuring efficient workouts that maximize hypertrophy. Each session focuses on key muscle groups, incorporating exercises like Hack Squats and Weighted Pull-Ups to push your limits. Perfect for garage gym enthusiasts, this routine will help you build strength and size effectively. Get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.6%
Quadriceps
10%
Glutes
8.9%
Triceps
8.5%
Lower Back
8.3%
Middle Delts
7.8%
Biceps
7.6%
Calves
6.6%
Chest
5.9%
Lats
5.6%
Upper Back
5.6%
Front Delts
5.4%
Forearms
4.2%
Abs
2%
Rear Delts
0.7%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5-6 reps
6-8 reps
-
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
-
-
3A
Leg Press
2
10-12 reps
-
3B
Lying Leg Curl
2
10-12 reps
-
4A
Standing Calf Raise
3
1
10-12 reps
3-5 reps
-
-
4B
Seated Facepull
3
1
10-15 reps
3-5 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Cambered Bar Barbell Bench press
1
3
5-6 reps
6-8 reps
-
-
1B
Pull-Up (Weighted)
1
3
5-6 reps
6-8 reps
-
-
2A
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2B
Chest Supported Row (Dumbbell)
2
10-12 reps
-
3
Standing Cross Body Cable Lateral Raise
4
10-12 reps
-
4A
Bayesian Curl
4
10-12 reps
-
4B
Overhead Tricep Extension (Cable)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-6 reps
6-8 reps
-
-
2
Good Morning
2
6-8 reps
-
3
Hyperextension
2
AMRAP
-
4A
Leg Extension
4
10-12 reps
-
4B
Nordic Curl
4
AMRAP
-
5A
Standing Calf Raise
4
1
10-15 reps
3-5 reps
-
-
5B
Skiers
5
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
1
3
5-6 reps
6-8 reps
-
-
1B
One Armed Dumbbell Row
1
3
5-6 reps
6-8 reps
-
-
2A
Pec Fly (Dumbbell)
2
10-12 reps
-
2B
Chin-Up (Bodyweight)
2
AMRAP
-
3A
Bicep Curl (EZ Bar)
4
10-12 reps
-
3B
Overhead Extension (Dumbbell)
4
10-12 reps
-
4A
Lying Side Lateral Raise
5
10-12 reps
-
4B
Reverse Wrist Curl (Dumbbell)
5
10-15 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Hack Squat1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
2
Good Morning2 Sets
6-8 Reps
-
3
Hyperextension2 Sets
AMRAP
-
4A
Leg Extension4 Sets
10-12 Reps
-
4B
Nordic Curl4 Sets
AMRAP
-
5A
Standing Calf Raise4 Sets
1 Set
10-15 Reps
3-5 Reps
-
-
5B
Skiers5 Sets
15-20 Reps
-
Day 2
1A
Cambered Bar Barbell Bench press1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
1B
Pull-Up (Weighted)1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
2A
Incline Bench Press (Dumbbell)2 Sets
10-12 Reps
-
2B
Chest Supported Row (Dumbbell)2 Sets
10-12 Reps
-
3
Standing Cross Body Cable Lateral Raise4 Sets
10-12 Reps
-
4A
Bayesian Curl4 Sets
10-12 Reps
-
4B
Overhead Tricep Extension (Cable)4 Sets
10-12 Reps
-
Day 4
1A
Incline Bench Press (Barbell)1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
1B
One Armed Dumbbell Row1 Set
3 Sets
5-6 Reps
6-8 Reps
-
-
2A
Pec Fly (Dumbbell)2 Sets
10-12 Reps
-
2B
Chin-Up (Bodyweight)2 Sets
AMRAP
-
3A
Bicep Curl (EZ Bar)4 Sets
10-12 Reps
-
3B
Overhead Extension (Dumbbell)4 Sets
10-12 Reps
-
4A
Lying Side Lateral Raise5 Sets
10-12 Reps
-
4B
Reverse Wrist Curl (Dumbbell)5 Sets
10-15 Reps
-
Day 1
1
Front Squat (Barbell)1 Set
2 Sets
5-6 Reps
6-8 Reps
-
-
2
Romanian Deadlift (Barbell)1 Set
2 Sets
5-6 Reps
6-8 Reps
-
-
3A
Leg Press2 Sets
10-12 Reps
-
3B
Lying Leg Curl2 Sets
10-12 Reps
-
4A
Standing Calf Raise3 Sets
1 Set
10-12 Reps
3-5 Reps
-
-
4B
Seated Facepull3 Sets
1 Set
10-15 Reps
3-5 Reps
-
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Greg B.Age 43, Man
9 months ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Awesome sauce