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BoostcampPNG

Generic bulking routine

by Dominus
1 athletes joined

Program Description

Generic bulking routine with moderate volume.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2024 01:18
  • Last Edited
    Jun 28, 2024 05:02

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.8%
Quadriceps
10.8%
Chest
9.6%
Calves
9.5%
Glutes
9.2%
Upper Back
8.7%
Triceps
8.4%
Lats
7.4%
Abs
5.1%
Front Delts
4.6%
Biceps
4.4%
Lower Back
4.2%
Adductors
2%
Abductors
0.8%
Forearms
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Chin-Up (Weighted)
3
8-12 reps
-
5
JM Press
2
10-15 reps
-
6
Incline Curl (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Pendlay Row
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
6
Bicep Curl (Barbell)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
6-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Leg Curl
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
6-8 Reps
-
6
Seated Calf Raise
3 Sets
6-8 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Seated Row (Cable)
4 Sets
6-8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chin-Up (Weighted)
3 Sets
8-12 Reps
-
5
JM Press
2 Sets
10-15 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
Day 4
1
Deadlift (Barbell)
4 Sets
6-8 Reps
-
2
Leg Press
4 Sets
6-8 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
6-8 Reps
-
6
Seated Calf Raise
3 Sets
6-8 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Pendlay Row
4 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
6
Bicep Curl (Barbell)
2 Sets
10-15 Reps
-