logo
BoostcampPNG
Summer Bulk
by Cooper T.
1 athletes joined
Program Description
Got big gawddammut
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Jun 19, 2024 09:14
Last Edited
Jun 20, 2024 01:24
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@6
2
JM Press
3 Sets
10-12 Reps
@6
3
Overhead Press (Barbell)
2 Sets
6-8 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@6
5
Dip (Bodyweight)
3 Sets
AMRAP
@7
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@6
Day 2
1
Leg Curl
3 Sets
12-15 Reps
@6
2
Hack Squat
2 Sets
8-10 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-12 Reps
@6
5
Leg Extension
3 Sets
12-15 Reps
@6
7A
Seated Calf Raise
1 Set
7B
Standing Calf Raise
1 Set
Day 3
1
Lat Pulldown
3 Sets
10-12 Reps
@6
2
T-Bar Row
3 Sets
8-10 Reps
@6
3
Dumbbell Row
2 Sets
10-12 Reps
@6
4
Kroc Row
3 Sets
8-10 Reps
@6
5
Face Pull
3 Sets
12-15 Reps
@6
6
Shrug (Dumbbell)
2 Sets
10-12 Reps
@6
Day 4
1
Inchworm Walkout
1 Set
1 Reps
@10
Day 5
1
Leg Extension
3 Sets
12-15 Reps
@6
2
Leg Press
2 Sets
8-10 Reps
@6
3
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@6
4
Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
5
Leg Curl
3 Sets
12-13 Reps
@6
6A
Seated Calf Raise
1 Set
6B
Standing Calf Raise
1 Set
Day 6
1
Seated Row (Cable)
3 Sets
10-12 Reps
@6
2
Single Arm High Row (Cable)
3 Sets
12-15 Reps
@6
3
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
4
High Pull
3 Sets
12-15 Reps
@6
5
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@6
6
21s (EZ Bar)
2 Sets
21 Reps
@6
7
Incline Curl (Dumbbell)
1 Set
10-12 Reps
@6