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BoostcampPNG
Generic bulking routine
by Dominus
1 athletes joined
Program Description
This is a generic bulking routine with moderate volume. Double progression and de-loads as needed.
Program Overview
Level
Novice, Intermediate, Advanced, Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jun 11, 2024 03:19
Last Edited
Jun 22, 2024 01:58
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 6 Weeks
Day 3
1
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
2
JM Press
3 Sets
12-15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
4
Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Chest Supported Row (Machine)
4 Sets
6-8 Reps
6
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
Day 1
1
Bicep Curl (Barbell)
3 Sets
12-15 Reps
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
5
Seated Row (Cable)
4 Sets
6-8 Reps
6
Bench Press (Paused)
1 Set
1 Reps
7
Bench Press (Barbell)
4 Sets
6-8 Reps
Day 2
1
Leg Curl
3 Sets
10-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
3
Seated Calf Raise
3 Sets
8-10 Reps
4
Standing Calf Raise
3 Sets
8-10 Reps
5
Squat (Paused)
1 Set
1 Reps
6
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
7
Leg Press
4 Sets
6-8 Reps
Day 4
1
Leg Extension
3 Sets
10-12 Reps
2
Leg Curl
3 Sets
10-12 Reps
3
Standing Calf Raise
3 Sets
8-10 Reps
4
Seated Calf Raise
3 Sets
8-10 Reps
5
Squat (Barbell)
4 Sets
6-8 Reps
6
Good Morning
4 Sets
6-8 Reps