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K-Mac’s Vanity Bulk 5000

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Program Description

Get yolked/swollen/jacked/ripped/puffed/blown up

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2025 04:08
  • Last Edited
    Aug 02, 2025 09:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
3
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
1
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
-
Day 1
#
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 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-4 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Zottman Curl
3
10-15 reps
-
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Raised Heel Squat (Barbell)
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
Abs Crunch (Machine)
3
12-20 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6-10 reps
-
1B
Shrug (Barbell)
3
AMRAP
-
2
Lat Prayer
3
10-15 reps
-
3
Y Raise
3
10-15 reps
-
4A
Incline Skullcrusher
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6-10 reps
-
1B
Shrug (Barbell)
3
AMRAP
-
2
Lat Prayer
3
10-15 reps
-
3
Y Raise
3
10-15 reps
-
4A
Incline Skullcrusher
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
3
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
1
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
-
Day 2
#
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 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-4 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Zottman Curl
3
10-15 reps
-
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Raised Heel Squat (Barbell)
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
Abs Crunch (Machine)
3
12-20 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Raised Heel Squat (Barbell)
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
Abs Crunch (Machine)
3
12-20 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6-10 reps
-
1B
Shrug (Barbell)
3
AMRAP
-
2
Lat Prayer
3
10-15 reps
-
3
Y Raise
3
10-15 reps
-
4A
Incline Skullcrusher
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
3
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
1
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
-
Day 3
#
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 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-4 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Zottman Curl
3
10-15 reps
-
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-4 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Zottman Curl
3
10-15 reps
-
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Raised Heel Squat (Barbell)
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
Abs Crunch (Machine)
3
12-20 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6-10 reps
-
1B
Shrug (Barbell)
3
AMRAP
-
2
Lat Prayer
3
10-15 reps
-
3
Y Raise
3
10-15 reps
-
4A
Incline Skullcrusher
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
3
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
1
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
-
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
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
Bench Press (Barbell)
2
2-4 reps
-
2
Incline Bench Press (Barbell)
3
8-12 reps
-
3A
Zottman Curl
3
10-15 reps
-
3B
Dip (Bodyweight)
3
AMRAP
-
4A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Raised Heel Squat (Barbell)
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
Abs Crunch (Machine)
3
12-20 reps
-
3B
Reverse Bicep Curl (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bent Over Row (Barbell)
4
6-10 reps
-
1B
Shrug (Barbell)
3
AMRAP
-
2
Lat Prayer
3
10-15 reps
-
3
Y Raise
3
10-15 reps
-
4A
Incline Skullcrusher
3
8-12 reps
-
4B
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
2-4 reps
6-10 reps
-
-
2
Overhead Press (Barbell)
3
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
1
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)
3 Sets
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 2
1A
Bent Over Row (Barbell)
4 Sets
6-10 Reps
-
1B
Shrug (Barbell)
3 Sets
AMRAP
-
2
Lat Prayer
3 Sets
10-15 Reps
-
3
Y Raise
3 Sets
10-15 Reps
-
4A
Incline Skullcrusher
3 Sets
8-12 Reps
-
4B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1A
Raised Heel Squat (Barbell)
4 Sets
6-10 Reps
-
1B
Calf Raise (Barbell)
3 Sets
AMRAP
-
2A
Leg Extension
3 Sets
10-15 Reps
-
2B
Leg Curl
3 Sets
10-15 Reps
-
3A
Abs Crunch (Machine)
3 Sets
12-20 Reps
-
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
2-4 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3A
Zottman Curl
3 Sets
10-15 Reps
-
3B
Dip (Bodyweight)
3 Sets
AMRAP
-
4A
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
-
Day 5
1
Wide Grip Pull-Up
1 Set
AMRAP
-
2
Seated Row (Cable)
3 Sets
6-10 Reps
-
3
Lat Prayer
3 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
-
-