Bulk Arc
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 2–5 reps | @9 |
| 2 | Power Clean | 3 | 4–6 reps | @9 |
| 3 | Leg Extension | 2 | 8–10 reps | @9 |
| 2 | 10–100 reps | @10 | ||
| 4 | Lying Leg Curl | 2 | 8–10 reps | @9 |
| 2 | 10–100 reps | @10 | ||
| 5 | Standing Calf Raise | 2 | 8–10 reps | @9 |
| 2 | 10–100 reps | @10 | ||
| 6 | Box Jump | 3 | 8 reps | @10 |
| 7 | Sled Push | 2 | 5 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 2–5 reps | @9 |
| Superset | ||||
| 2A | Incline Bench Press (Dumbbell) | 4 | 6–10 reps | @9 |
| 2B | Chest Fly (Dumbbell) | 4 | 6–10 reps | @9 |
| 3 | Overhead Press (Barbell) | 3 | 3–6 reps | @9 |
| 4 | Lat Pulldown | 4 | 8–10 reps | @9 |
| 5 | Single Arm Row (Dumbbell) | 4 | 8–10 reps | @9 |
| 6 | Bicep Curl (EZ Bar) | 3 | 8–10 reps | @9 |
| 7 | Skull Crusher (Dumbbell) | 4 | 8–10 reps | @9 |
| 8 | Dip (Bodyweight) | 3 | AMRAP | @10 |
| 9 | Ab Wheel | 4 | 15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bulgarian Split Squat (Dumbbell) | 4 | 8–10 reps | @9 |
| 2 | Hang Clean | 4 | 3–6 reps | @9 |
| 3 | Hack Squat | 4 | 8–10 reps | @9 |
| 4 | Deadlift (Barbell) | 4 | 3–8 reps | @9 |
| 5 | Lying Leg Curl | 2 | 8–10 reps | @9 |
| 2 | 10–100 reps | @10 | ||
| 6 | Standing Calf Raise | 2 | 8–10 reps | @9 |
| 2 | 10–100 reps | @10 | ||
| 7 | Scissor Jumps | 3 | 5 reps | @10 |
| 8 | Single Leg Jumps | 3 | 5 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 2–5 reps | @9 |
| 2 | Incline Bench Press (Barbell) | 4 | 6–10 reps | @9 |
| 3 | Lateral Raise (Dumbbell) | 4 | 8–12 reps | @9 |
| 4 | Pull-Up (Bodyweight) | 3 | AMRAP | @10 |
| 5 | Seated Row (Cable) | 4 | 8–10 reps | @9 |
| 6 | Bicep Curl (Dumbbell) | 3 | 8–10 reps | @9 |
| 7 | Tricep Extension (Cable) | 4 | 8–10 reps | @9 |
| 8 | Skull Crusher (Dumbbell) | 3 | 8–10 reps | @9 |
| 9 | Decline Sit Up (Weighted) | 4 | 10–20 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bulk Arc is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full 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 90 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.
Bulk Arc 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bulk Arc 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
