5.0
(1 rating)
Program Description
Get yolked/swollen/jacked/ripped/puffed/blown up
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedAug 02, 2025 04:08
- Last EditedSep 11, 2025 08:31
Summary
Unlock your potential with K-Mac’s Vanity Bulk 5000, a dynamic 6-week program designed to pack on muscle and enhance your physique. Committing to 5 days a week, you'll tackle a well-rounded split focusing on push, pull, and leg workouts, featuring compound lifts and targeted isolation exercises. Each session is structured to maximize hypertrophy, utilizing supersets and progressive rep ranges to keep you challenged and engaged. Get ready to elevate your lifting game and achieve the gains you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.2%
Triceps
12.6%
Front Delts
10.7%
Lats
9.6%
Chest
8.8%
Middle Delts
8.6%
Biceps
7.1%
Quadriceps
6.8%
Hamstrings
5.3%
Abs
4.8%
Forearms
2.8%
Glutes
2.6%
Rear Delts
2.5%
Adductors
0.8%
Lower Back
0.7%
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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
Bench Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Seated Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
2
6-10 reps
6-10 reps
-
-
1B
Shrug (Barbell)
4
AMRAP
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3B
Cable Crunch
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
5B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-4 reps
-
2A
Zottman Curl
3
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Calf Raise (Barbell)
3
AMRAP
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Wrist Curls
3
-
3B
Abs Crunch (Machine)
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Skullcrusher
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Barbell)
4
6-10 reps
-
2B
Shrug (Barbell)
3
AMRAP
-
3
Wide Grip Pull-Up
1
-
4A
Upright Row (Cable)
3
8-12 reps
-
4B
Lat Prayer
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Skullcrusher
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Shrug (Barbell)
3
AMRAP
-
3
Wide Grip Pull-Up
4
AMRAP
-
4A
Upright Row (Cable)
3
6-10 reps
-
4B
Lat Prayer
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
2
3
3-5 reps
6-10 reps
-
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Seated Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
-
1B
Shrug (Barbell)
4
AMRAP
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3B
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
5B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-4 reps
-
2A
Zottman Curl
3
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
6-10 reps
-
1B
Calf Raise (Barbell)
3
AMRAP
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Wrist Curls
3
-
3B
Abs Crunch (Machine)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Calf Raise (Smith Machine)
3
12-18 reps
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Wrist Curls
3
-
3B
Abs Crunch (Machine)
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Skullcrusher
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Shrug (Barbell)
3
AMRAP
-
3
Wide Grip Pull-Up
4
AMRAP
-
4
Lat Prayer
3
10-15 reps
-
5
Y Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
2
3
3-5 reps
6-10 reps
-
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Seated Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
-
1B
Shrug (Barbell)
4
AMRAP
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3B
Cable Crunch
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
5B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-4 reps
-
2A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
2B
Zottman Curl
3
10-15 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Dip (Bodyweight)
3
AMRAP
-
5
One Arm Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-4 reps
-
2A
Zottman Curl
3
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
6-10 reps
-
1B
Calf Raise (Barbell)
3
AMRAP
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Wrist Curls
3
-
3B
Abs Crunch (Machine)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Skullcrusher
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Shrug (Barbell)
3
AMRAP
-
3
Wide Grip Pull-Up
4
AMRAP
-
4
Lat Prayer
3
10-15 reps
-
5
Upright Row (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
2
3
3-5 reps
6-10 reps
-
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Seated Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
-
1B
Shrug (Barbell)
4
AMRAP
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3B
Cable Crunch
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
AMRAP
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
5B
Hammer Curl (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
AMRAP
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Lat Prayer
3
10-15 reps
-
4
Upright Row (Barbell)
3
8-12 reps
-
5A
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
5B
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-4 reps
-
2A
Zottman Curl
3
10-15 reps
-
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
8-12 reps
-
4
Dip (Bodyweight)
4
AMRAP
-
5
One Arm Lateral Raise (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
6-10 reps
-
1B
Calf Raise (Barbell)
3
AMRAP
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Wrist Curls
3
-
3B
Abs Crunch (Machine)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Skullcrusher
3
8-12 reps
-
1B
Incline Curl (Dumbbell)
3
8-12 reps
-
2A
Bent Over Row (Barbell)
3
6-10 reps
-
2B
Shrug (Barbell)
3
AMRAP
-
3
Wide Grip Pull-Up
4
AMRAP
-
4A
Upright Row (Cable)
3
6-10 reps
-
4B
Lat Prayer
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
2
3
3-5 reps
6-10 reps
-
-
3
Chest Fly (Dumbbell)
3
8-12 reps
-
4A
Skull Crusher (Barbell)
3
8-12 reps
-
4B
Seated Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
-
1B
Shrug (Barbell)
3
AMRAP
-
2A
Leg Extension
3
10-15 reps
-
2B
Leg Curl
3
10-15 reps
-
3A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
3B
Cable Crunch
3
12-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
3 Sets
2-4 Reps
6-10 Reps
-
-
2
Overhead Press (Barbell)2 Sets
3 Sets
2-4 Reps
6-10 Reps
-
-
3
Chest Fly (Dumbbell)3 Sets
8-12 Reps
-
4A
Skull Crusher (Barbell)3 Sets
8-12 Reps
-
4B
Seated Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
Day 3
1A
Squat (Smith Machine)3 Sets
6-10 Reps
-
1B
Calf Raise (Smith Machine)3 Sets
12-18 Reps
-
2A
Leg Extension3 Sets
10-15 Reps
-
2B
Leg Curl3 Sets
10-15 Reps
-
3A
Wrist Curls3 Sets
-
3B
Abs Crunch (Machine)3 Sets
12-20 Reps
-
Day 5
1
Wide Grip Pull-Up4 Sets
AMRAP
-
2
Seated Row (Cable)3 Sets
6-10 Reps
-
3
Lat Prayer3 Sets
10-15 Reps
-
4
Upright Row (Barbell)3 Sets
8-12 Reps
-
5A
Single Arm Rear Delt Fly (Cable)3 Sets
10-15 Reps
-
5B
Hammer Curl (Dumbbell)3 Sets
8-12 Reps
-
Day 2
1A
Incline Skullcrusher3 Sets
8-12 Reps
-
1B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
2A
Bent Over Row (Barbell)3 Sets
6-10 Reps
-
2B
Shrug (Barbell)3 Sets
AMRAP
-
3
Wide Grip Pull-Up4 Sets
AMRAP
-
4A
Upright Row (Cable)3 Sets
6-10 Reps
-
4B
Lat Prayer3 Sets
10-15 Reps
-
Day 4
1
Bench Press (Barbell)2 Sets
2-4 Reps
-
2A
Zottman Curl3 Sets
10-15 Reps
-
2B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)3 Sets
8-12 Reps
-
4
Dip (Bodyweight)4 Sets
AMRAP
-
5
One Arm Lateral Raise (Cable)3 Sets
10-15 Reps
-