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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
    Apr 13, 2025 08:16
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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
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
-
-