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Bulk M3

by Reilly T.
1 athletes joined

Program Description

stupid question

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 05, 2024 07:23
  • Last Edited
    Jun 18, 2025 09:57

Summary

**Bulk M3** is a comprehensive 4-week program designed to maximize muscle growth through a structured 6-day training split. Each session targets specific muscle groups, utilizing a variety of exercises such as barbell squats, incline bench presses, and machine leg curls to ensure balanced development. With a focus on progressive overload and high-intensity sets, you'll push your limits and see significant gains in strength and size. Equip yourself with a full gym and get ready to transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Chest Fly (Machine)
4
12-16 reps
RPE 10
3
Bench Press (Dumbbell)
4
12-16 reps
RPE 10
4
Single Arm Overhead Tricep Extension
3
12-16 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
12-16 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8-12 reps
RPE 10
2
Lateral Raise (Machine)
4
12-16 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
4
Shrug (Barbell)
4
15-20 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
20-30 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
7
Cable Crunch
4
15-30 reps
RPE 10
8
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Chest Fly (Machine)
4
12-16 reps
RPE 10
3
Bench Press (Dumbbell)
4
12-16 reps
RPE 10
4
Single Arm Overhead Tricep Extension
3
12-16 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
12-16 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8-12 reps
RPE 10
2
Lateral Raise (Machine)
4
12-16 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
4
Shrug (Barbell)
4
15-20 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
20-30 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
7
Cable Crunch
4
15-30 reps
RPE 10
8
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Single Leg extension
4
8-12 reps
RPE 10
5
Standing Calf Raise
6
10-30 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
4
12-16 reps
RPE 10
7
Hammer Curl (Cable)
4
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Standing Pullover (Cable)
4
18-22 reps
RPE 10
3
Lat Pulldown
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
12-16 reps
RPE 10
5
Bicep Curl (Machine)
3
12-16 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Single Leg extension
4
8-12 reps
RPE 10
5
Standing Calf Raise
6
10-30 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
4
12-16 reps
RPE 10
7
Hammer Curl (Cable)
4
12-16 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Standing Pullover (Cable)
4
18-22 reps
RPE 10
3
Lat Pulldown
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
12-16 reps
RPE 10
5
Bicep Curl (Machine)
3
12-16 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8-12 reps
RPE 10
2
Lateral Raise (Machine)
4
12-16 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
4
Shrug (Barbell)
4
15-20 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
20-30 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
7
Cable Crunch
4
15-30 reps
RPE 10
8
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Chest Fly (Machine)
4
12-16 reps
RPE 10
3
Bench Press (Dumbbell)
4
12-16 reps
RPE 10
4
Single Arm Overhead Tricep Extension
3
12-16 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
12-16 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8-12 reps
RPE 10
2
Lateral Raise (Machine)
4
12-16 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
4
Shrug (Barbell)
4
15-20 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
20-30 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
7
Cable Crunch
4
15-30 reps
RPE 10
8
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Chest Fly (Machine)
4
12-16 reps
RPE 10
3
Bench Press (Dumbbell)
4
12-16 reps
RPE 10
4
Single Arm Overhead Tricep Extension
3
12-16 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
12-16 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Standing Pullover (Cable)
4
18-22 reps
RPE 10
3
Lat Pulldown
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
12-16 reps
RPE 10
5
Bicep Curl (Machine)
3
12-16 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Single Leg extension
4
8-12 reps
RPE 10
5
Standing Calf Raise
6
10-30 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
4
12-16 reps
RPE 10
7
Hammer Curl (Cable)
4
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Standing Pullover (Cable)
4
18-22 reps
RPE 10
3
Lat Pulldown
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
12-16 reps
RPE 10
5
Bicep Curl (Machine)
3
12-16 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Single Leg extension
4
8-12 reps
RPE 10
5
Standing Calf Raise
6
10-30 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
4
12-16 reps
RPE 10
7
Hammer Curl (Cable)
4
12-16 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Chest Fly (Machine)
4
12-16 reps
RPE 10
3
Bench Press (Dumbbell)
4
12-16 reps
RPE 10
4
Single Arm Overhead Tricep Extension
3
12-16 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
12-16 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8-12 reps
RPE 10
2
Lateral Raise (Machine)
4
12-16 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
4
Shrug (Barbell)
4
15-20 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
20-30 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
7
Cable Crunch
4
15-30 reps
RPE 10
8
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 10
2
Chest Fly (Machine)
4
12-16 reps
RPE 10
3
Bench Press (Dumbbell)
4
12-16 reps
RPE 10
4
Single Arm Overhead Tricep Extension
3
12-16 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
12-16 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
8-12 reps
RPE 10
2
Lateral Raise (Machine)
4
12-16 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
12-16 reps
RPE 10
4
Shrug (Barbell)
4
15-20 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
20-30 reps
RPE 10
6
Wrist Curls
3
20-30 reps
RPE 10
7
Cable Crunch
4
15-30 reps
RPE 10
8
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Single Leg extension
4
8-12 reps
RPE 10
5
Standing Calf Raise
6
10-30 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
4
12-16 reps
RPE 10
7
Hammer Curl (Cable)
4
12-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Standing Pullover (Cable)
4
18-22 reps
RPE 10
3
Lat Pulldown
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
12-16 reps
RPE 10
5
Bicep Curl (Machine)
3
12-16 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
RPE 10
2
Leg Extension
4
12-16 reps
RPE 10
3
Leg Curl
4
12-16 reps
RPE 10
4
Single Leg extension
4
8-12 reps
RPE 10
5
Standing Calf Raise
6
10-30 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
4
12-16 reps
RPE 10
7
Hammer Curl (Cable)
4
12-16 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
8-12 reps
RPE 10
2
Standing Pullover (Cable)
4
18-22 reps
RPE 10
3
Lat Pulldown
4
12-16 reps
RPE 10
4
Seated Row (Machine)
4
12-16 reps
RPE 10
5
Bicep Curl (Machine)
3
12-16 reps
RPE 10
6
Alternating Dumbbell Curl
3
8-12 reps
RPE 10
7
Bicep Curl (Cable)
3
12-16 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-10 Reps
@10
2
Chest Fly (Machine)
4 Sets
12-16 Reps
@10
3
Bench Press (Dumbbell)
4 Sets
12-16 Reps
@10
4
Single Arm Overhead Tricep Extension
3 Sets
12-16 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-16 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
5-10 Reps
@10
2
Leg Extension
4 Sets
12-16 Reps
@10
3
Leg Curl
4 Sets
12-16 Reps
@10
4
Single Leg extension
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
6 Sets
10-30 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
4 Sets
12-16 Reps
@10
7
Hammer Curl (Cable)
4 Sets
12-16 Reps
@10
Day 3
1
Shoulder Press (Machine)
4 Sets
8-12 Reps
@10
2
Lateral Raise (Machine)
4 Sets
12-16 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
12-16 Reps
@10
4
Shrug (Barbell)
4 Sets
15-20 Reps
@10
5
Reverse Wrist Curl (Barbell)
3 Sets
20-30 Reps
@10
6
Wrist Curls
3 Sets
20-30 Reps
@10
7
Cable Crunch
4 Sets
15-30 Reps
@10
8
Hanging Leg Raise
4 Sets
10-20 Reps
@10
Day 4
1
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@10
2
Standing Pullover (Cable)
4 Sets
18-22 Reps
@10
3
Lat Pulldown
4 Sets
12-16 Reps
@10
4
Seated Row (Machine)
4 Sets
12-16 Reps
@10
5
Bicep Curl (Machine)
3 Sets
12-16 Reps
@10
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@10
7
Bicep Curl (Cable)
3 Sets
12-16 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
4 Sets
5-10 Reps
@10
2
Chest Fly (Machine)
4 Sets
12-16 Reps
@10
3
Bench Press (Dumbbell)
4 Sets
12-16 Reps
@10
4
Single Arm Overhead Tricep Extension
3 Sets
12-16 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12-16 Reps
@10
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
5-10 Reps
@10
2
Leg Extension
4 Sets
12-16 Reps
@10
3
Leg Curl
4 Sets
12-16 Reps
@10
4
Single Leg extension
4 Sets
8-12 Reps
@10
5
Standing Calf Raise
6 Sets
10-30 Reps
@10
6
Reverse Bicep Curl (EZ Bar)
4 Sets
12-16 Reps
@10
7
Hammer Curl (Cable)
4 Sets
12-16 Reps
@10