The Bulkhead 💀
Til mig og kun mig
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | — |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | — |
| 3 | Seated Overhead Press (Dumbbell) | 3 | 10 reps | — |
| 4 | Lateral Raise (Cable) | 3 | 15 reps | — |
| 5 | Tricep Rope Push Down (Cable) | 3 | 15 reps | — |
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 12 reps | — |
| 7 | Stationary bike | 1 | 30 sec | @10 |
| 1 | 90 sec | @6 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 8 reps | — |
| 2 | Pull-Up (Bodyweight) | 3 | 0 reps | — |
| 3 | Chest Supported Row (Machine) | 3 | 12 reps | — |
| 4 | Straight Arm Pulldown | 3 | 15 reps | — |
| 5 | Bicep Curl (EZ Bar) | 3 | 12 reps | — |
| 6 | Hammer Curl | 3 | 15 reps | — |
| 7 | Cardio (LISS) | 1 | 20–30 min | 70% |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 3 | Leg Press (45 Degrees) | 3 | 12 reps |
| 4 | Walking Lunge (Dumbbell) | 3 | 24 reps |
| 5 | Seated Hamstring Curl | 3 | 15 reps |
| 6 | Standing Calf Raise | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | HIIT Circuit | 1 | 30 min |
| 2 | Stretching | 1 | 30 min |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 8 reps | — |
| 2 | Bench Press (Dumbbell) | 3 | 10 reps | — |
| 3 | Seated Overhead Press (Barbell) | 3 | 8 reps | — |
| 4 | Chest Fly (Cable) | 3 | 15 reps | — |
| 5 | Bench Press (Close Grip) | 3 | 10 reps | — |
| 6 | Lateral Raise (Cable) | 3 | 15 reps | — |
| 7 | Single Arm Tricep Extension (Cable) | 1 | 0 reps | — |
| 8 | 1km Row | 1 | 20 sec | @10 |
| 1 | 40 sec | @6 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 4 | 8 reps |
| 2 | Pull-Up (Bodyweight) | 3 | 0 reps |
| 3 | Seated Row (Cable) | 3 | 10 reps |
| 4 | Rear Delt Fly (Cable) | 3 | 12–15 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 6 | Reverse Wrist Curl (Barbell) | 3 | 15 reps |
| 7 | Cardio (LISS) | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Cable Crunch | 3 | 15 reps |
| 2 | Plank | 3 | 90 sec |
| 3 | Side Plank | 3 | 1 min |
| 4 | Lying Leg Raise | 3 | 15 reps |
| 5 | Decline Crunch | 3 | 15 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Bulkhead 💀 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Bulkhead 💀 is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Bulkhead 💀 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
