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BoostcampPNG

Bulking Blueprint

by Brian N.
4 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
    Oct 09, 2024 07:30
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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
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
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