IntermediateFree

Bulk training season

Bodybuilding training split

Isaac V.· Sep 2024

2athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

6 days

Level

Intermediate

Goal

Muscle

Equipment

Garage Gym

Session length

80 min

Bulk Season bodybuilding split

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Triceps

14.7%

Upper Back

11.2%

Biceps

10%

Chest

9.4%

Front Delts

9.4%

Middle Delts

8.2%

Quadriceps

7.2%

Lats

6.7%

Hamstrings

6.1%

Forearms

4.3%

Calves

Glutes

3.1%

Rear Delts

2.2%

Adductors

1.9%

Abs

0.5%

Lower Back

0.5%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Seated Row (Cable)	3	10 reps	@6
2	Single Arm Iso Row	1	10 reps	@7.5
		1	10 reps	@8
		1	10 reps	@9.5
		1	10 reps	@10
3	Lat Pulldown	1	12 reps	@7.5
		1	10 reps	@9.5
		1	8 reps	@9.5
		1	6 reps	@10
4	Lat Pulldown (Close Grip)	1	10 reps	@8
		1	8 reps	@8
		1	6 reps	@8
5	Chest Supported Row (Machine)	3	10 reps	@8.5
6	Preacher Curl (Barbell)	1	12 reps	@9.5
		1	10 reps	@9.5
		2	8 reps	@10
7	Preacher Curl (Dumbbell)	3	8 reps	@9
8	Incline Curl (Dumbbell)	3	10 reps	@9.5
9	Hammer Curl	3	12 reps	@9.5
10	Alternating Dumbbell Curl	3	16 reps	@8.5
11	Wrist Curls	2	10 reps	@9
		1	10 reps	@9.5
		1	10 reps	@10
12	Reverse Wrist Curl (Barbell)	3	8 reps	@9
13	Shrug (Barbell)	4	12 reps	@8.5
14	Shrug (Dumbbell)	4	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Hack Squat	3	10 reps	@6.5
2	Leg Press (45 Degrees)	1	10 reps	@7
		1	15 reps	@7.5
		1	12 reps	@8.5
		1	10 reps	@9.5
		1	10 reps	@10
3	Squat (Smith Machine)	1	6 reps	@8.5
		1	8 reps	@8.5
		1	8 reps	@9
4	Leg Extension	2	15 reps	@8.5
		1	10 reps	@9
		1	10 reps	@9.5
		1	10 reps	@10
5	Lying Leg Curl	1	12 reps	@8
		1	12 reps	@8.5
		1	12 reps	@9
		1	12 reps	@10
6	Seated Hamstring Curl	1	12 reps	@8
		1	12 reps	@8.5
		1	12 reps	@9
7	Seated Calf Raise	2	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
8	Standing Calf Raise	1	15 reps	@8
		1	15 reps	@8.5
		1	15 reps	@9
		1	15 reps	@9.5
		1	15 reps	@10
9	Hip Adductor (Machine)	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Band Pull Apart	1	6 reps	@6
		2	8 reps	@6
2	Bench Press (Paused)	1	12 reps	@7.5
		2	10 reps	@8
3	Bench Press (Barbell)	1	12 reps	@8.5
		2	12 reps	@9
4	Incline Bench Press (Barbell)	1	12 reps	@8
		2	10 reps	@9
5	Incline Bench Press (Dumbbell)	1	12 reps	@8
		1	10 reps	@8.5
		1	10 reps	@9
		1	10 reps	@9.5
		1	10 reps	@10
6	Chest Press (Machine)	1	8 reps	@10
		1	8 reps	@9.5
		2	12 reps	@9
7	Chest Fly (Machine)	3	15 reps	@8
8	Lateral Raise (Cable)	2	12 reps	@9
		1	12 reps	@9.5
		2	12 reps	@10
9	Arnold Press	2	10 reps	@9
		1	8 reps	@9.5
		1	8 reps	@10
10	Shoulder Press (Machine)	2	10 reps	@9.5
		2	8 reps	@9
11	Lateral Raise (Dumbbell)	4	12 reps	@9
12	Overhead Tricep Extension (Cable)	1	12 reps	@8
		1	12 reps	@8.5
		3	12 reps	@9.5
13	Katana Extension	1	12 reps	@8.5
		4	12 reps	@9.5
14	Tricep Rope Push Down (Cable)	2	15 reps	@8.5
		2	12 reps	@8.5
15	V-Handle Tricep Pushdown (Cable)	4	12 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Seated Row (Cable)	3	10 reps	@6
2	Single Arm Iso Row	1	10 reps	@7.5
		1	10 reps	@8
		1	10 reps	@9.5
		1	10 reps	@10
3	Lat Pulldown	1	12 reps	@7.5
		1	10 reps	@9.5
		1	8 reps	@9.5
		1	6 reps	@10
4	Lat Pulldown (Close Grip)	1	10 reps	@8
		1	8 reps	@8
		1	6 reps	@8
5	Chest Supported Row (Machine)	3	10 reps	@8.5
6	Preacher Curl (Barbell)	1	12 reps	@9.5
		1	10 reps	@9.5
		2	8 reps	@10
7	Preacher Curl (Dumbbell)	3	8 reps	@9
8	Incline Curl (Dumbbell)	3	10 reps	@9.5
9	Hammer Curl	3	12 reps	@9.5
10	Alternating Dumbbell Curl	3	16 reps	@8.5
11	Wrist Curls	2	10 reps	@9
		1	10 reps	@9.5
		1	10 reps	@10
12	Reverse Wrist Curl (Barbell)	3	8 reps	@9
13	Shrug (Barbell)	4	12 reps	@8.5
14	Shrug (Dumbbell)	4	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Hack Squat	3	10 reps	@6.5
2	Leg Press (45 Degrees)	1	10 reps	@7
		1	15 reps	@7.5
		1	12 reps	@8.5
		1	10 reps	@9.5
		1	10 reps	@10
3	Squat (Smith Machine)	1	6 reps	@8.5
		1	8 reps	@8.5
		1	8 reps	@9
4	Leg Extension	2	15 reps	@8.5
		1	10 reps	@9
		1	10 reps	@9.5
		1	10 reps	@10
5	Lying Leg Curl	1	12 reps	@8
		1	12 reps	@8.5
		1	12 reps	@9
		1	12 reps	@10
6	Seated Hamstring Curl	1	12 reps	@8
		1	12 reps	@8.5
		1	12 reps	@9
7	Seated Calf Raise	2	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
8	Standing Calf Raise	1	15 reps	@8
		1	15 reps	@8.5
		1	15 reps	@9
		1	15 reps	@9.5
		1	15 reps	@10
9	Hip Adductor (Machine)	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Band Pull Apart	1	6 reps	@6
		2	8 reps	@6
2	Bench Press (Paused)	1	12 reps	@7.5
		2	10 reps	@8
3	Bench Press (Barbell)	1	12 reps	@8.5
		2	12 reps	@9
4	Incline Bench Press (Barbell)	1	12 reps	@8
		2	10 reps	@9
5	Incline Bench Press (Dumbbell)	1	12 reps	@8
		1	10 reps	@8.5
		1	10 reps	@9
		1	10 reps	@9.5
		1	10 reps	@10
6	Chest Press (Machine)	1	8 reps	@10
		1	8 reps	@9.5
		2	12 reps	@9
7	Chest Fly (Machine)	3	15 reps	@8
8	Lateral Raise (Cable)	2	12 reps	@9
		1	12 reps	@9.5
		2	12 reps	@10
9	Arnold Press	2	10 reps	@9
		1	8 reps	@9.5
		1	8 reps	@10
10	Shoulder Press (Machine)	2	10 reps	@9.5
		2	8 reps	@9
11	Lateral Raise (Dumbbell)	4	12 reps	@9
12	Overhead Tricep Extension (Cable)	1	12 reps	@8
		1	12 reps	@8.5
		3	12 reps	@9.5
13	Katana Extension	1	12 reps	@8.5
		4	12 reps	@9.5
14	Tricep Rope Push Down (Cable)	2	15 reps	@8.5
		2	12 reps	@8.5
15	V-Handle Tricep Pushdown (Cable)	4	12 reps	@8.5

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, Bulk training season 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 80 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 training season is structured around 6 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.

Bulk training season 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android