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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.1%
Chest
11.8%
Triceps
10.1%
Lats
8.6%
Quadriceps
8.3%
Front Delts
7.6%
Hamstrings
7.5%
Biceps
6.6%
Glutes
5.6%
Abs
5.6%
Calves
4.2%
Middle Delts
4.2%
Rear Delts
3.6%
Lower Back
1.9%
Adductors
1%
Forearms
0.8%
Abductors
0.4%
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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
-