Classic Physique Bulk - Final Push
last push before prep.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension (Single Leg) | 3 | 15 reps | @7 |
| 2 | Rogers Pendulum | 4 | 8–10 reps | @8 |
| 3 | Hack Squat | 3 | 10–12 reps | @8 |
| 4 | Walking Lunge (Dumbbell) | 3 | 10 reps | @8 |
| 5 | Sissy Squat | 3 | 12 reps | @9 |
| 6 | Arsenal Standing Calf Raise | 4 | 15–20 reps | @9 |
| 7 | Hanging Leg Raise | 1 | 12–15 reps | @8 |
| 8 | Cable Crunch | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Neutral Pulldown | 3 | 12 reps | @7 |
| 2 | Wide Grip Lat Pulldown | 4 | 8–10 reps | @9 |
| 3 | Lat Pulldown (Single Arm) | 3 | 10–12 reps | @9 |
| 4 | Atlantis Chest-Supported Row | 3 | 8–10 reps | @9 |
| 5 | Straight Arm Pulldown | 3 | 12–15 reps | @9 |
| 6 | Pullover (Dumbbell) | 3 | 10–12 reps | @9 |
| 7 | Reverse Pec Deck | 4 | 12–15 reps | @9 |
| 8 | Face Pull | 3 | 15 reps | @9 |
| 9 | One Arm Lateral Raise (Cable) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 5 | 6–8 reps | @9 |
| 3 | Atlantis Incline Press | 3 | 8–10 reps | @9 |
| 4 | Chest Fly (Cable) | 3 | 12–15 reps | @9 |
| 5 | Chest Fly (Cable) | 7 | 10 reps | @10 |
| 6 | Chest Press (Machine) | 1 | 12 reps | @10 |
| 7 | Watson Lateral Raise (Combo Machine) | 4 | 8–10 reps | @9 |
| 8 | DB Lean-Away Lateral Raise | 3 | 10–12 reps | @9 |
| 9 | Overhead Tricep Extension (Cable) | 3 | 10–12 reps | @9 |
| 10 | Tricep Pushdown (Cable) | 3 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 15 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–10 reps | @8 |
| 3 | Nautilus Seated Leg Curl | 4 | 10–12 reps | @9 |
| 4 | Nautilus Glute Drive | 3 | 10–12 reps | @9 |
| 5 | Lying Leg Curl | 3 | 12 reps | @9 |
| 6 | Stiff Leg Deadlift (Dumbbell) | 3 | 10 reps | @9 |
| 7 | Calf Raise (Leg Press) | 4 | 10–12 reps | @9 |
| 8 | Calf Raise (Bodyweight) | 3 | 20 reps | @10 |
| 9 | Cable Crunch | 3 | 12–15 reps | @9 |
| 10 | Hanging Leg Raise | 3 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 15 reps | @7 |
| 2 | Lateral Raise (Dumbbell) | 3 | 12 reps | @9 |
| 3 | Behind The Back Lateral Raise (Cable) | 3 | 12 reps | @9 |
| 4 | Watson Lateral Raise (Combo Machine) | 3 | 12 reps | @9 |
| 5 | Lateral Partials (DB, Lengthened) | 3 | 15 reps | @10 |
| 6 | Reverse Pec Deck | 4 | 12–15 reps | @9 |
| 7 | Rear Delt Fly (Cable) | 3 | 12–15 reps | @9 |
| 8 | Hammer Curl (Dumbbell) | 3 | 8–10 reps | @9 |
| 9 | Preacher Curl (Machine) | 3 | 10–12 reps | @9 |
| 10 | Lying Incline Triceps Extension | 3 | 10–12 reps | @9 |
| 11 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Atlantis Chest-Supported Row | 2 | 12 reps | @7 |
| 2 | Smith Bent Row | 4 | 8–10 reps | @9 |
| 3 | Atlantis Chest-Supported Row | 3 | 8–10 reps | @9 |
| 4 | MaxPump Single Arm Row | 3 | 10–12 reps | @9 |
| 5 | Seated Row V-Handle (Cable) | 3 | 12 reps | @9 |
| 6 | Bicep Curl (Dumbbell) | 4 | 8–10 reps | @9 |
| 7 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @9 |
| 8 | Bicep Curl (Cable) | 3 | 12–15 reps | @9 |
| 9 | Lateral Partials (DB, Lengthened) | 3 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stomach Vacuums | 5 | 0.5–1 min |
| 2 | Pose Practice | 7 | 0.5 min |
| 3 | Vacuum Pose Practice | 3 | 0.5 min |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Classic Physique Bulk - Final Push is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 90 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.
Classic Physique Bulk - Final Push 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Classic Physique Bulk - Final Push 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
