Modified Generic Bulking Routine
Hypertrophy and a little bit of strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 5–6 reps |
| 2 | 6–8 reps | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 5–6 reps |
| 2 | 6–8 reps | ||
| Superset | |||
| 3A | Leg Press | 2 | 10–12 reps |
| 3B | Lying Leg Curl | 2 | 10–12 reps |
| Superset | |||
| 4A | Standing Calf Raise | 3 | 10–12 reps |
| 1 | 3–5 reps | ||
| 4B | Seated Facepull | 3 | 10–15 reps |
| 1 | 3–5 reps | ||
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Cambered Bar Barbell Bench press | 1 | 5–6 reps |
| 3 | 6–8 reps | ||
| 1B | Pull-Up (Weighted) | 1 | 5–6 reps |
| 3 | 6–8 reps | ||
| Superset | |||
| 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 |
| Superset | |||
| 4A | Bayesian Curl | 4 | 10–12 reps |
| 4B | Overhead Tricep Extension (Cable) | 4 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 1 | 5–6 reps |
| 3 | 6–8 reps | ||
| 2 | Good Morning | 2 | 6–8 reps |
| 3 | Hyperextension | 2 | AMRAP |
| Superset | |||
| 4A | Leg Extension | 4 | 10–12 reps |
| 4B | Nordic Curl | 4 | AMRAP |
| Superset | |||
| 5A | Standing Calf Raise | 4 | 10–15 reps |
| 1 | 3–5 reps | ||
| 5B | Skiers | 5 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 1 | 5–6 reps |
| 3 | 6–8 reps | ||
| 1B | One Armed Dumbbell Row | 1 | 5–6 reps |
| 3 | 6–8 reps | ||
| Superset | |||
| 2A | Pec Fly (Dumbbell) | 2 | 10–12 reps |
| 2B | Chin-Up (Bodyweight) | 2 | AMRAP |
| Superset | |||
| 3A | Bicep Curl (EZ Bar) | 4 | 10–12 reps |
| 3B | Overhead Extension (Dumbbell) | 4 | 10–12 reps |
| Superset | |||
| 4A | Lying Side Lateral Raise | 5 | 10–12 reps |
| 4B | Reverse Wrist Curl (Dumbbell) | 5 | 10–15 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Modified Generic Bulking Routine is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Modified Generic Bulking Routine is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Modified Generic Bulking Routine is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
