Bulking Workout Plan | Workout Programs | Boostcamp App |

Bulking Workout Plan

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Program Description

Hypertrophy + Strength Gains

Program Overview

Level

Intermediate

Goal

Powerlifting, Bodybuilding, Powerbuilding

Equipment

Full Gym

Program Length

11 weeks

Time Per Workout

60 minutes

Created

Jan 16, 2024 02:59

Last Edited

Jul 15, 2024 05:59

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Day 2

1

Hack Squat

3 Sets

15 Reps

2

Leg Press

3 Sets

15 Reps

3

Romanian Deadlift (Barbell)

3 Sets

15 Reps

4

Leg Curl

3 Sets

15 Reps

5

Leg Extension

3 Sets

15 Reps

6

Seated Calf Raise

3 Sets

15 Reps

Day 1

1

Bench Press (Barbell)

5 Sets

15 Reps

55%

2

Incline Bench Press (Dumbbell)

3 Sets

15 Reps

3

Chest Press (Machine)

3 Sets

15 Reps

4

Dip (Bodyweight)

3 Sets

12 Reps

5

Lat Pulldown

3 Sets

15 Reps

6

Single Arm Iso Row

3 Sets

15 Reps

7

Chest Supported Row (Machine)

3 Sets

15 Reps

8

Rear Delt Fly (Dumbbell)

3 Sets

15 Reps

Day 4

1

Bench Press (Barbell)

3 Sets

15 Reps

50%

2

Bench Press (Close Grip)

2 Sets

12 Reps

3

Bench Press (Paused)

2 Sets

12 Reps

4

JM Press

3 Sets

12 Reps

Day 3

1

Tricep Pushdown (Cable)

3 Sets

15 Reps

2

Skull Crusher

3 Sets

15 Reps

3

Upright Row (Barbell)

3 Sets

15 Reps

4

Shoulder Press (Plate Loaded)

3 Sets

15 Reps

5

Seated Military Press (Barbell)

3 Sets

12 Reps

6

Incline Curl (Dumbbell)

3 Sets

15 Reps

7

Preacher Curl (Barbell)

2 Sets

15 Reps

Day 5

1

Squat (Barbell)

3 Sets

15 Reps

55%

2

Romanian Deadlift (Dumbbell)

2 Sets

15 Reps

3

Leg Extension

2 Sets

15 Reps

4

Leg Curl

2 Sets

15 Reps

5

Leg Press

3 Sets

15 Reps

Day 6

1

Lat Pulldown

2 Sets

15 Reps

2

Bent Over Row (Dumbbell)

2 Sets

15 Reps

3

Tricep Extension (Cable)

2 Sets

15 Reps

4

Skull Crusher

2 Sets

15 Reps

5

Preacher Curl (Barbell)

2 Sets

15 Reps

6

Incline Curl (Dumbbell)

2 Sets

15 Reps

7

Shoulder Press (Plate Loaded)

3 Sets

15 Reps

8

Lateral Raise (Dumbbell)

3 Sets

15 Reps