BULKMANIA
Transform your physique and unleash your strength in 12 weeks of intense bodybuilding and powerbuilding.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps | @9.5 |
| 2 | Pec Deck (Machine) | 2 | 12–15 reps | @9.5 |
| 3 | Chest Fly (Cable) | 2 | 12–15 reps | @9.5 |
| 4 | Bicep Curl (Dumbbell) | 2 | 10–12 reps | @9.5 |
| 5 | Hammer Curl (Cable) | 1 | 8–15 reps | @10 |
| 6 | Skull Crusher (Barbell) | 2 | 12–15 reps | @9.5 |
| 7 | Tricep Extension (Cable) | 2 | 12–15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps | @9.5 |
| 2 | Chest Supported Row (Machine) | 2 | 10–12 reps | @9.5 |
| 3 | Seated Row (Cable) | 2 | 12–15 reps | @9.5 |
| 4 | Single Arm Rear Delt Fly (Cable) | 2 | 10–15 reps | @9.5 |
| 5 | Standing Calf Raise | 2 | 12–15 reps | @10 |
| 6 | Seated Calf Raise | 2 | 12–15 reps | @9.5 |
| 7 | Hanging Leg Raise | 1 | AMRAP | @9.5 |
| 1 | AMRAP | @10 | ||
| 8 | Cable Crunch | 2 | AMRAP | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 8–10 reps | @9.5 |
| 2 | Squat (Barbell) | 2 | 8–10 reps | @9.5 |
| 3 | Hamstring Curl | 2 | 12–15 reps | @9.5 |
| 4 | Leg Extension | 2 | 12–15 reps | @9.5 |
| 5 | Leg Press | 2 | 10–12 reps | @9.5 |
| 6 | Standing Calf Raise | 2 | 12–15 reps | @9.5 |
| 7 | Hanging Leg Raise | 1 | 12–15 reps | @9.5 |
| 1 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Cardio (Zone 2) | 1 | 30–45 min | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10–12 reps | @9.5 |
| 2 | Dip (Weighted) | 2 | 10–12 reps | @9.5 |
| 3 | Overhead Press (Dumbbell) | 2 | 8–12 reps | @9.5 |
| 4 | Lateral Raise (Cable) | 2 | 12–15 reps | @9.5 |
| 5 | Single Arm Rear Delt Fly (Cable) | 2 | 12–15 reps | @10 |
| 6 | Skull Crusher (Barbell) | 2 | 10–15 reps | @9.5 |
| 7 | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 8–10 reps | @9.5 |
| 2 | Barbell Row | 1 | 8–10 reps | @9.5 |
| 1 | 8–10 reps | @10 | ||
| 3 | Chest Supported Row (Machine) | 2 | 10–12 reps | @9.5 |
| 4 | Bicep Curl (Dumbbell) | 2 | 10–12 reps | @9.5 |
| 5 | Bicep Curl (Barbell) | 2 | 10–12 reps | @9.5 |
| 6 | Hammer Curl (Cable) | 1 | AMRAP | @10 |
| 7 | Cable Crunch | 2 | 12–15 reps | @9.5 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BULKMANIA is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
BULKMANIA is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BULKMANIA is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
