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LM's Generic Bulking Routine

by Kitty V.
12 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
    Jun 18, 2025 07:55

Summary

LM's Generic Bulking Routine is a comprehensive 4-week program designed for serious lifters looking to pack on muscle. With four training days per week, you'll focus on both upper and lower body workouts, utilizing a mix of barbell, machine, and dumbbell exercises to maximize hypertrophy. Each session emphasizes hitting the prescribed rep ranges while maintaining intensity, ensuring you build strength and size effectively. Get ready to fuel your gains and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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