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Bulking Blueprint

by Brian N.
5 athletes joined

Program Description

Ticket to gainsville! 🏋️‍♀️

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Feb 23, 2024 11:57
  • Last Edited
    Jun 18, 2025 07:54

Summary

Unlock your potential with the **Bulking Blueprint**, a comprehensive 10-week program designed to pack on muscle and strength. Committed lifters will engage in six days of targeted workouts each week, focusing on compound and isolation movements that maximize hypertrophy. With a mix of barbell, dumbbell, and bodyweight exercises, you'll sculpt your chest, back, and arms while building a solid foundation. Get ready to fuel your gains and transform your physique!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
8 reps
-
4
Dip (Bodyweight)
4
8 reps
-
5
Tricep Rope Push Down (Cable)
5
15 reps
-
6
Overhead Extension (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Barbell Row
3
6 reps
-
3
Lat Pulldown
2
1
8 reps
-
-
4
Face Pull
3
8 reps
-
5
Bicep Curl (Barbell)
4
8 reps
-
6
Hammer Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Hip Thrust (Barbell)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Leg Curl
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Front Raise
3
8 reps
-
4
Shrug (Dumbbell)
4
8 reps
-
5
Face Pull
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Deadlift (Barbell)
4
6 reps
-
3
Bench Press (Barbell)
4
6 reps
-
4
Overhead Press (Barbell)
3
6 reps
-
5
Lat Pulldown
3
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
8 Reps
-
4
Dip (Bodyweight)
4 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Barbell Row
3 Sets
6 Reps
-
3
Lat Pulldown
2 Sets
1 Set
8 Reps
-
-
4
Face Pull
3 Sets
8 Reps
-
5
Bicep Curl (Barbell)
4 Sets
8 Reps
-
6
Hammer Curl
3 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Hip Thrust (Barbell)
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Leg Curl
3 Sets
8 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
3
Front Raise
3 Sets
8 Reps
-
4
Shrug (Dumbbell)
4 Sets
8 Reps
-
5
Face Pull
3 Sets
8 Reps
-
Day 5
1
Walk
1 Set
30 mins
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Day 6
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Deadlift (Barbell)
4 Sets
6 Reps
-
3
Bench Press (Barbell)
4 Sets
6 Reps
-
4
Overhead Press (Barbell)
3 Sets
6 Reps
-
5
Lat Pulldown
3 Sets
8 Reps
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