Bulk January-March
Strong
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 5 reps |
| 2 | Squat (Barbell) | 2 | 5 reps |
| 3 | Split Squat (Smith Machine) | 3 | 10 reps |
| 4 | Sissy Squat (Weighted) | 3 | 12 reps |
| 5 | Leg Extension | 3 | 12 reps |
| 6 | Standing Calf Raise | 5 | 12 reps |
| 7 | Ab Wheel | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 5 reps |
| 2 | Larsen Press (Barbell) | 3 | 10 reps |
| 3 | Shoulder Press (Machine) | 3 | 8 reps |
| 4 | Pec Deck (Machine) | 2 | 12 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 6 | Skull Crusher (Barbell) | 3 | 10 reps |
| 7 | Tricep Pushdown (Cable) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | AMRAP |
| 2 | Bent Over Row (Barbell) | 2 | 10 reps |
| 3 | Straight Arm Pulldown | 3 | 10 reps |
| 4 | Face Pull | 3 | 12 reps |
| 5 | Bicep Curl (EZ Bar) | 3 | 8 reps |
| 6 | Hammer Curl (Cable) | 3 | 10 reps |
| 7 | Cable Crunch | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 5 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 8 reps |
| 3 | Hip Press | 4 | 10 reps |
| 4 | Leg Curl | 4 | 10 reps |
| 5 | Leg Extension | 3 | 10 reps |
| 6 | Standing Calf Raise | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8 reps |
| 2 | Bent Over Row (Dumbbell) | 3 | 10 reps |
| 3 | Lateral Raise (Cable) | 3 | 12 reps |
| 4 | Pull-Up (Bodyweight) | 2 | AMRAP |
| 5 | Alternating Dumbbell Curl | 3 | 8 reps |
| 6 | Overhead Tricep Extension (Cable) | 2 | 15 reps |
| 7 | Hanging Leg Raise | 3 | AMRAP |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bulk January-March is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a full 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 40 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.
Bulk January-March 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bulk January-March 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
