Program Description
To get bigi
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedMar 20, 2025 07:47
- Last EditedJun 18, 2025 12:28

Summary
Unleash your strength with the Bomboclat program, a dynamic 6-week journey designed to sculpt your upper body and legs through a targeted 4-day weekly regimen. Each session focuses on compound and isolation movements, including weighted pull-ups and incline bench presses, ensuring you build muscle and enhance your overall power. With a mix of dumbbells, cables, and machines, this program caters to all fitness levels, pushing you to achieve your personal best. Get ready to transform your physique and elevate your lifting game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
-
2
Seated Military Press (Barbell)
3
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Hack Squat
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Barbell Row
3
6-8 reps
-
3
Single Arm Row (Cable)
3
6-8 reps
-
4
Bicep Curl (Dumbbell)
3
8-10 reps
-
5
Reverse Pec Deck
2
10-12 reps
-
6
Lying Leg Curl
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
-
2
Bench Press (Smith Machine)
2
6-8 reps
-
3
Pec Deck (Machine)
2
10-12 reps
-
4
Tricep Pushdown (Cable)
3
8-10 reps
-
5
Leg Extension
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
6-8 reps
-
3
T-Bar Row
3
6-8 reps
-
4
Single Arm Row (Cable)
2
8-10 reps
-
5
Bicep Curl (EZ Bar)
3
8-10 reps
-
6
Stiff Leg Deadlift
3
6-8 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Weighted)3 Sets
8-10 Reps
-
2
Barbell Row3 Sets
6-8 Reps
-
3
Single Arm Row (Cable)3 Sets
6-8 Reps
-
4
Bicep Curl (Dumbbell)3 Sets
8-10 Reps
-
5
Reverse Pec Deck2 Sets
10-12 Reps
-
6
Lying Leg Curl3 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
6-8 Reps
-
2
Bench Press (Smith Machine)2 Sets
6-8 Reps
-
3
Pec Deck (Machine)2 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8-10 Reps
-
5
Leg Extension3 Sets
8-12 Reps
-
Day 1
1
Bench Press (Dumbbell)3 Sets
6-8 Reps
-
2
Seated Military Press (Barbell)3 Sets
6-8 Reps
-
3
Pec Deck (Machine)2 Sets
10-12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8-10 Reps
-
5
Hack Squat3 Sets
6-8 Reps
-
Day 4
1
Lat Prayer2 Sets
8-10 Reps
-
2
Lat Pulldown (Neutral Grip)3 Sets
6-8 Reps
-
3
T-Bar Row3 Sets
6-8 Reps
-
4
Single Arm Row (Cable)2 Sets
8-10 Reps
-
5
Bicep Curl (EZ Bar)3 Sets
8-10 Reps
-
6
Stiff Leg Deadlift3 Sets
6-8 Reps
-