Bulbous Blastoise
Get jacked, stacked, succulent, and dense with this program. Massive, impactful size, while being strong enough to hoist boisterous loads. Bald Omni Man Inspire
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | — | 63% |
| 1 | — | 63% | ||
| 1 | — | 63% | ||
| 2 | T-Bar Row | 1 | — | @10 |
| 1 | — | @10 | ||
| 3 | Seated Overhead Press (Barbell) | 1 | — | @8–9 |
| 1 | — | @8–9 | ||
| 4 | Seated Dumbbell Curl | 1 | — | @10 |
| 1 | — | @10 | ||
| 5 | Overhead Extension (Dumbbell) | 1 | — | @10 |
| 1 | — | @10 | ||
| 6 | Decline Sit Up (Weighted) | 1 | — | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 1 | — | 63% |
| 1 | — | 63% | ||
| 1 | — | 63% | ||
| 2 | Calf Raise (Leg Press) | 1 | — | @10 |
| 3 | Romanian Deadlift (Barbell) | 1 | — | @8–9 |
| 4 | Sissy Squat | 1 | — | @10 |
| 1 | — | @10 | ||
| 5 | Lying Leg Curl | 1 | — | @10 |
| 1 | — | @10 | ||
| 6 | Pullover (Dumbbell) | 1 | — | @10 |
| 1 | — | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | — | @8 |
| 1 | — | @8 | ||
| 1 | — | @10 | ||
| 2 | Pull-Up (Neutral Grip, Weighted) | 1 | — | @10 |
| 1 | — | @10 | ||
| 3 | Behind-the-Neck Press (Barbell) | 1 | — | @10 |
| 1 | — | @10 | ||
| 4 | Chest Supported Row (Dumbbell) | 1 | — | @10 |
| 1 | — | @10 | ||
| 5 | Spider Curl | 1 | — | @10 |
| 1 | — | @10 | ||
| 6 | JM Press | 1 | — | @10 |
| 1 | — | @10 | ||
| 7 | Decline Sit Up (Weighted) | 1 | — | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | — | 63% |
| 1 | — | 63% | ||
| 1 | — | 63% | ||
| 2 | Calf Raise (Leg Press) | 1 | — | @10 |
| 3 | Platz Squat | 1 | — | @8 |
| 1 | — | @10 | ||
| 4 | Cossack Squat | 1 | — | @10 |
| 1 | — | @10 | ||
| 5 | Lying Leg Curl | 1 | — | @10 |
| 1 | — | @10 | ||
| 6 | Lateral Raise (Dumbbell) | 1 | — | @10 |
| 1 | — | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 1 | — | 63% |
| 1 | — | 63% | ||
| 1 | — | 63% | ||
| 2 | Chin-Up (Weighted) | 1 | — | 63% |
| 1 | — | 63% | ||
| 1 | — | 63% | ||
| 3 | Incline Curl (Dumbbell) | 1 | — | @10 |
| 1 | — | @10 | ||
| 4 | Overhead Tricep Extension (Dumbbell) | 1 | — | @10 |
| 1 | — | @10 | ||
| 5 | Hammer Curl (Dumbbell) | 1 | — | @10 |
| 1 | — | @10 | ||
| 6 | Hanging Leg Raise | 1 | — | @10 |
| 7 | Reverse Pec Deck | 1 | — | @10 |
| 1 | — | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bulbous Blastoise is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage 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 60 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.
Bulbous Blastoise is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bulbous Blastoise 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
