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Bulk 1,8 weeks.

by Alfie B.
1 athletes joined

Program Description

Strength, hypertrophy.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 03, 2025 01:38
  • Last Edited
    Jun 18, 2025 11:46

Summary

Embark on an 8-week journey to build serious muscle with the Bulk 1 program, designed for dedicated lifters ready to commit three days a week. This comprehensive plan focuses on compound movements like the barbell bench press and squat, ensuring you target major muscle groups for maximum growth. With a full gym at your disposal, you'll have the tools to progressively overload and track your gains. Get ready to fuel your strength and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Skull Crusher (Barbell)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Skull Crusher (Barbell)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Skull Crusher (Barbell)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Skull Crusher (Barbell)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Skull Crusher (Barbell)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Skull Crusher (Barbell)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Skull Crusher (Barbell)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Chin-Up (Weighted)
2
-
3
Dip (Weighted)
3
-
4
Bicep Curl (Barbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Skull Crusher (Barbell)
2
-
7
Lateral Raise (Dumbbell)
2
-
8
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
5
-
3
Standing Calf Raise
3
-
4
Leg Press
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
5
-
3
Standing Calf Raise
3
-
4
Leg Press
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
5
-
3
Standing Calf Raise
3
-
4
Leg Press
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
5
-
3
Standing Calf Raise
3
-
4
Leg Press
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
5
-
3
Standing Calf Raise
3
-
4
Leg Press
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
5
-
3
Standing Calf Raise
3
-
4
Leg Press
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
5
-
3
Standing Calf Raise
3
-
4
Leg Press
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
-
2
Stiff Leg Deadlift
5
-
3
Standing Calf Raise
3
-
4
Leg Press
2
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Decline Sit Up (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Preacher Curl (EZ Bar)
2
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
2
-
6
Underhand Lat Pulldown
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Shrug (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Preacher Curl (EZ Bar)
2
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
2
-
6
Underhand Lat Pulldown
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Shrug (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Preacher Curl (EZ Bar)
2
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
2
-
6
Underhand Lat Pulldown
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Shrug (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Preacher Curl (EZ Bar)
2
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
2
-
6
Underhand Lat Pulldown
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Shrug (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Preacher Curl (EZ Bar)
2
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
2
-
6
Underhand Lat Pulldown
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Shrug (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Preacher Curl (EZ Bar)
2
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
2
-
6
Underhand Lat Pulldown
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Shrug (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Preacher Curl (EZ Bar)
2
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
2
-
6
Underhand Lat Pulldown
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Shrug (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Preacher Curl (EZ Bar)
2
-
4
Seal Row
3
-
5
Tricep Extension (Cable)
2
-
6
Underhand Lat Pulldown
2
-
7
Rear Delt Fly (Dumbbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Shrug (Dumbbell)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
-
2
Chin-Up (Weighted)
2 Sets
-
3
Dip (Weighted)
3 Sets
-
4
Bicep Curl (Barbell)
2 Sets
-
5
Incline Chest Press (Machine)
2 Sets
-
6
Skull Crusher (Barbell)
2 Sets
-
7
Lateral Raise (Dumbbell)
2 Sets
-
8
Wrist Curls
2 Sets
-
Day 2
1
Squat (Barbell)
5 Sets
-
2
Stiff Leg Deadlift
5 Sets
-
3
Standing Calf Raise
3 Sets
-
4
Leg Press
2 Sets
-
5
Leg Extension
2 Sets
-
6
Lying Leg Curl
2 Sets
-
7
Decline Sit Up (Weighted)
3 Sets
-
Day 3
1
Pull-Up (Weighted)
3 Sets
-
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
-
3
Preacher Curl (EZ Bar)
2 Sets
-
4
Seal Row
3 Sets
-
5
Tricep Extension (Cable)
2 Sets
-
6
Underhand Lat Pulldown
2 Sets
-
7
Rear Delt Fly (Dumbbell)
2 Sets
-
8
Alternating Dumbbell Curl
2 Sets
-
9
Shrug (Dumbbell)
2 Sets
-