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BoostcampPNG

Bulk

by Carlos Serrano

Program Description

The perfect program for thin people that costs them to increase muscle mass.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 07, 2024 05:26
  • Last Edited
    Jun 18, 2025 12:49

Summary

Transform your physique with the 12-week Bulk program, designed for serious lifters ready to pack on muscle. This 5-day-a-week regimen targets all major muscle groups through a combination of compound and isolation exercises, ensuring balanced growth and strength. With a focus on progressive overload, you'll push your limits and achieve your bulking goals. Get ready to fuel your gains and redefine your strength!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Decline Bench Press (Dumbbell)
3
8-10 reps
-
4
Pec Fly (Dumbbell)
3
10-12 reps
-
5
Dip (Bodyweight)
3
10-12 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-8 reps
-
2
Barbell Row
3
8-10 reps
-
3
Pullover (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10-12 reps
-
5
Bicep Curl (Dumbbell)
4
8-10 reps
-
6
Hammer Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press
3
10-12 reps
-
3
Leg Extension
3
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
5
Leg Curl
3
10-12 reps
-
6
Partial Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Rear Lateral Raise
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Decline Crunch
3
15-20 reps
-
6
Leg Raise (Captain's Chair)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Partial Calf Raise
3
15 reps
-
5
Shrug (Dumbbell)
3
8-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Decline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
-
5
Dip (Bodyweight)
3 Sets
10-12 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Pull-Up (Weighted)
4 Sets
6-8 Reps
-
2
Barbell Row
3 Sets
8-10 Reps
-
3
Pullover (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10-12 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
8-10 Reps
-
6
Hammer Curl
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Leg Press
3 Sets
10-12 Reps
-
3
Leg Extension
3 Sets
10-12 Reps
-
4
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
5
Leg Curl
3 Sets
10-12 Reps
-
6
Partial Calf Raise
4 Sets
15-20 Reps
-
Day 4
1
Seated Military Press (Smith Machine)
4 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
3
Lying Rear Lateral Raise
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Decline Crunch
3 Sets
15-20 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Partial Calf Raise
3 Sets
15 Reps
-
5
Shrug (Dumbbell)
3 Sets
8-10 Reps
-