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Bulk

by Estijan B.
5 athletes joined

Program Description

Bulking

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 23, 2024 11:40
  • Last Edited
    Jun 25, 2025 07:23

Summary

Embark on a transformative 10-week journey with the Bulk program, designed for serious lifters ready to pack on muscle. Committing just three days a week, you'll engage in a meticulously crafted routine featuring compound and isolation movements, ensuring balanced growth across all major muscle groups. Each session incorporates a blend of machine and free weight exercises, maximizing your strength potential while minimizing injury risk. Get ready to fuel your gains and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Biceps
11.4%
Quadriceps
10.6%
Lats
9.8%
Upper Back
9.8%
Front Delts
8.3%
Chest
7.6%
Middle Delts
7.6%
Hamstrings
7.6%
Glutes
6.1%
Lower Back
2.3%
Abs
1.5%
Forearms
1.5%
Adductors
1.5%
Rear Delts
0.8%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
8 reps
RPE 6
RPE 8
2
Bench Press (Smith Machine)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8
5
Shoulder Press (Plate Loaded)
1
1
10 reps
8 reps
RPE 6.5
RPE 8
6
Lateral Raise (Dumbbell)
2
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 6.5
RPE 8
2
Squat (Barbell)
1
1
10 reps
10 reps
RPE 7
RPE 8.5
3
Hamstring Curl
1
1
10 reps
10 reps
RPE 7
RPE 8.5
4
Leg Extension
1
1
10 reps
10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
10-15 reps
8-10 reps
RPE 7
RPE 8.5
2
Seated Row (Cable)
1
1
10 reps
10 reps
RPE 7
RPE 9
3
Lat Pulldown
1
1
8-10 reps
6-8 reps
RPE 8
RPE 9.5
4
Bicep Curl (Cable)
1
1
10-12 reps
6-8 reps
RPE 7.5
RPE 9
5
Bicep Curl (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
2
Bench Press (Smith Machine)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8
5
Shoulder Press (Plate Loaded)
1 Set
1 Set
10 Reps
8 Reps
@6.5
@8
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
8 Reps
6 Reps
@6.5
@8
2
Squat (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
3
Hamstring Curl
1 Set
1 Set
10 Reps
10 Reps
@7
@8.5
4
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@9
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
10-15 Reps
8-10 Reps
@7
@8.5
2
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@7
@9
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
6-8 Reps
@8
@9.5
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
@7.5
@9
5
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10