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Gilbert’s bulking working

by Gilbert R.

Program Description

To bulk “ winter arc “

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    10 minutes
  • Created
    Nov 01, 2025 05:55
  • Last Edited
    Nov 09, 2025 07:13
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Chest
12.6%
Biceps
11.6%
Lats
11%
Triceps
10.3%
Front Delts
9.7%
Quadriceps
5.5%
Middle Delts
5.5%
Glutes
5.1%
Hamstrings
4.8%
Rear Delts
2.6%
Calves
1.8%
Abductors
1.7%
Forearms
1.7%
Adductors
1.4%
Lower Back
1.1%
Abs
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Barbell)
4
8 reps
RPE 10
2
Bench Press (Barbell)
4
8 reps
RPE 10
3
Decline Bench Press (Barbell)
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Seated Dip (Machine)
4
8 reps
RPE 10
6
Chest Fly (Cable)
9
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 10
2
Bench Press (Barbell)
4
8 reps
RPE 10
3
Decline Bench Press (Barbell)
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Seated Dip (Machine)
4
8 reps
RPE 10
6
Chest Fly (Cable)
9
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 10
2
Bench Press (Barbell)
4
8 reps
RPE 10
3
Decline Bench Press (Barbell)
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Seated Dip (Machine)
4
8 reps
RPE 10
6
Chest Fly (Cable)
9
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 10
2
Bench Press (Barbell)
4
8 reps
RPE 10
3
Decline Bench Press (Barbell)
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Seated Dip (Machine)
4
8 reps
RPE 10
6
Chest Fly (Cable)
9
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 10
2
Bench Press (Barbell)
4
8 reps
RPE 10
3
Decline Bench Press (Barbell)
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Seated Dip (Machine)
4
8 reps
RPE 10
6
Chest Fly (Cable)
9
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 10
2
Bench Press (Barbell)
4
8 reps
RPE 10
3
Decline Bench Press (Barbell)
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Seated Dip (Machine)
4
8 reps
RPE 10
6
Chest Fly (Cable)
9
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 10
2
Bench Press (Barbell)
4
8 reps
RPE 10
3
Decline Bench Press (Barbell)
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Seated Dip (Machine)
4
8 reps
RPE 10
6
Chest Fly (Cable)
9
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 10
2
Bench Press (Barbell)
4
8 reps
RPE 10
3
Decline Bench Press (Barbell)
4
8 reps
RPE 10
4
Pec Deck (Machine)
4
8 reps
RPE 10
5
Seated Dip (Machine)
4
8 reps
RPE 10
6
Chest Fly (Cable)
9
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 10
2
Hack Squat
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
4
Hip Thrust (Machine)
4
8 reps
RPE 10
5
Seated Hamstring Curl
4
8 reps
RPE 10
6
Calf Raise (Machine)
4
8 reps
RPE 10
7
Hip Abductor (Machine)
3
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 10
2
Hack Squat
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
4
Hip Thrust (Machine)
4
8 reps
RPE 10
5
Seated Hamstring Curl
4
8 reps
RPE 10
6
Calf Raise (Machine)
4
8 reps
RPE 10
7
Hip Abductor (Machine)
3
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 10
2
Hack Squat
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
4
Hip Thrust (Machine)
4
8 reps
RPE 10
5
Seated Hamstring Curl
4
8 reps
RPE 10
6
Calf Raise (Machine)
4
8 reps
RPE 10
7
Hip Abductor (Machine)
3
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 10
2
Hack Squat
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
4
Hip Thrust (Machine)
4
8 reps
RPE 10
5
Seated Hamstring Curl
4
8 reps
RPE 10
6
Calf Raise (Machine)
4
8 reps
RPE 10
7
Hip Abductor (Machine)
3
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 10
2
Hack Squat
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
4
Hip Thrust (Machine)
4
8 reps
RPE 10
5
Seated Hamstring Curl
4
8 reps
RPE 10
6
Calf Raise (Machine)
4
8 reps
RPE 10
7
Hip Abductor (Machine)
3
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 10
2
Hack Squat
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
4
Hip Thrust (Machine)
4
8 reps
RPE 10
5
Seated Hamstring Curl
4
8 reps
RPE 10
6
Calf Raise (Machine)
4
8 reps
RPE 10
7
Hip Abductor (Machine)
3
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 10
2
Hack Squat
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
4
Hip Thrust (Machine)
4
8 reps
RPE 10
5
Seated Hamstring Curl
4
8 reps
RPE 10
6
Calf Raise (Machine)
4
8 reps
RPE 10
7
Hip Abductor (Machine)
3
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
8 reps
RPE 10
2
Hack Squat
4
8 reps
RPE 10
3
Leg Press (45 Degrees)
4
8 reps
RPE 10
4
Hip Thrust (Machine)
4
8 reps
RPE 10
5
Seated Hamstring Curl
4
8 reps
RPE 10
6
Calf Raise (Machine)
4
8 reps
RPE 10
7
Hip Abductor (Machine)
3
8 reps
RPE 10
8
Hip Adductor (Machine)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 10
3
One Arm Bent Over Row
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
High Row
4
8 reps
RPE 10
6
Seated Row (Machine)
4
8 reps
RPE 10
7
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 10
3
One Arm Bent Over Row
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
High Row
4
8 reps
RPE 10
6
Seated Row (Machine)
4
8 reps
RPE 10
7
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 10
3
One Arm Bent Over Row
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
High Row
4
8 reps
RPE 10
6
Seated Row (Machine)
4
8 reps
RPE 10
7
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 10
3
One Arm Bent Over Row
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
High Row
4
8 reps
RPE 10
6
Seated Row (Machine)
4
8 reps
RPE 10
7
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 10
3
One Arm Bent Over Row
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
High Row
4
8 reps
RPE 10
6
Seated Row (Machine)
4
8 reps
RPE 10
7
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 10
3
One Arm Bent Over Row
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
High Row
4
8 reps
RPE 10
6
Seated Row (Machine)
4
8 reps
RPE 10
7
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 10
3
One Arm Bent Over Row
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
High Row
4
8 reps
RPE 10
6
Seated Row (Machine)
4
8 reps
RPE 10
7
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8 reps
RPE 10
2
Bent Over Row (Barbell)
4
8 reps
RPE 10
3
One Arm Bent Over Row
4
8 reps
RPE 10
4
Seated Row (Cable)
4
8 reps
RPE 10
5
High Row
4
8 reps
RPE 10
6
Seated Row (Machine)
4
8 reps
RPE 10
7
Underhand Lat Pulldown
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 10
6
Skull Crusher (Barbell)
4
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
8
Hammer Curl
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 10
6
Skull Crusher (Barbell)
4
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
8
Hammer Curl
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 10
6
Skull Crusher (Barbell)
4
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
8
Hammer Curl
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 10
6
Skull Crusher (Barbell)
4
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
8
Hammer Curl
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 10
6
Skull Crusher (Barbell)
4
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
8
Hammer Curl
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 10
6
Skull Crusher (Barbell)
4
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
8
Hammer Curl
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 10
6
Skull Crusher (Barbell)
4
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
8
Hammer Curl
4
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 10
3
One Arm Lateral Raise (Cable)
4
8 reps
RPE 10
4
Rear Delt Fly (Machine)
4
8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
4
8 reps
RPE 10
6
Skull Crusher (Barbell)
4
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
-
-
-
-
-
8
Hammer Curl
4
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@10
2
Bench Press (Barbell)
4 Sets
8 Reps
@10
3
Decline Bench Press (Barbell)
4 Sets
8 Reps
@10
4
Pec Deck (Machine)
4 Sets
8 Reps
@10
5
Seated Dip (Machine)
4 Sets
8 Reps
@10
6
Chest Fly (Cable)
9 Sets
8 Reps
@10
Day 2
1
Leg Extension
4 Sets
8 Reps
@10
2
Hack Squat
4 Sets
8 Reps
@10
3
Leg Press (45 Degrees)
4 Sets
8 Reps
@10
4
Hip Thrust (Machine)
4 Sets
8 Reps
@10
5
Seated Hamstring Curl
4 Sets
8 Reps
@10
6
Calf Raise (Machine)
4 Sets
8 Reps
@10
7
Hip Abductor (Machine)
3 Sets
8 Reps
@10
8
Hip Adductor (Machine)
3 Sets
8 Reps
@10
Day 3
1
Pull-Up (Assisted)
4 Sets
8 Reps
@10
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@10
3
One Arm Bent Over Row
4 Sets
8 Reps
@10
4
Seated Row (Cable)
4 Sets
8 Reps
@10
5
High Row
4 Sets
8 Reps
@10
6
Seated Row (Machine)
4 Sets
8 Reps
@10
7
Underhand Lat Pulldown
4 Sets
8 Reps
@10
Day 4
1
Seated Military Press (Barbell)
4 Sets
8 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@10
3
One Arm Lateral Raise (Cable)
4 Sets
8 Reps
@10
4
Rear Delt Fly (Machine)
4 Sets
8 Reps
@10
5
Single Arm Tricep Extension (Cable)
4 Sets
8 Reps
@10
6
Skull Crusher (Barbell)
4 Sets
8 Reps
@10
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
-
-
-
-
-
-
-
-
-
-
8
Hammer Curl
4 Sets
8 Reps
@10