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BoostcampPNG

Pre-Summer Bulk

by Dynoreadygo

Program Description

Building muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 13, 2025 08:15
  • Last Edited
    Jun 18, 2025 11:10

Summary

Get ready to pack on muscle with the Pre-Summer Bulk program! Over 12 weeks, this 4-day-a-week plan focuses on compound lifts and targeted isolation exercises to maximize your gains. You'll hit major muscle groups with movements like barbell bench presses, weighted pull-ups, and squats, ensuring a balanced approach to building strength and size. Perfect for those looking to bulk up before summer, this program is designed to push your limits and transform your physique. Equip yourself with a full gym and get ready to see results!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Tricep Pushdown (Cable)
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
6-10 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Hanging Leg Raise
3
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Bicep Curl (EZ Bar)
4
8-12 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
Pinwheel Curl
3
8-12 reps
-
5
Seated Row (Machine)
3
8-10 reps
-
6
Lateral Raise (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shrug (Dumbbell)
4
8-12 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Wrist Curls
4
8-12 reps
-
5
Decline Sit Up (Weighted)
3
10-15 reps
-
6
Hanging Leg Raise
3
-
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
-
6
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
7
Hanging Leg Raise
3 Sets
-
-
Day 2
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
2
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
4
Pinwheel Curl
3 Sets
8-12 Reps
-
5
Seated Row (Machine)
3 Sets
8-10 Reps
-
6
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Leg Press
3 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Leg Curl
4 Sets
8-12 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
6
Hanging Leg Raise
3 Sets
-
-
Day 4
1
Shrug (Dumbbell)
4 Sets
8-12 Reps
-
2
Dip (Weighted)
3 Sets
6-10 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Wrist Curls
4 Sets
8-12 Reps
-
5
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
6
Hanging Leg Raise
3 Sets
-
-