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LM's Generic Bulking Routine

by Kitty V.
11 athletes joined

Program Description

Easy four day split that ticks all the boxes without eating up too much time.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 09, 2025 01:20
  • Last Edited
    Apr 18, 2025 12:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Hamstring Curl
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Hamstring Curl
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Hamstring Curl
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Hamstring Curl
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Hamstring Curl
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Hamstring Curl
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Hamstring Curl
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10 reps
RPE 9
4
Hamstring Curl
2
10 reps
RPE 9
5
Standing Calf Raise
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 10
6
Bicep Curl (Cable)
2
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
4
Hamstring Curl
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
6
Bicep Curl (Cable)
2 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
4
Hamstring Curl
2 Sets
10 Reps
@9
5
Standing Calf Raise
4 Sets
10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
6
Bicep Curl (Cable)
2 Sets
15 Reps
@10