Bulking Blueprint | Workout Programs | Boostcamp App |

Bulking Blueprint

by Brian N.

2 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

May 07, 2024 10:00

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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