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BoostcampPNG

Generic bulking routine

by Dominus
4 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
    Apr 17, 2025 10:32

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.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.3%
Chest
11.3%
Quadriceps
10.6%
Triceps
9.7%
Glutes
8.6%
Lats
8.4%
Upper Back
8.2%
Calves
8.1%
Biceps
7.3%
Front Delts
5%
Lower Back
4.9%
Abs
1.9%
Adductors
1.3%
Forearms
0.8%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Seated Row (Cable)
4
6-8 reps
-
6
Bench Press (Paused)
1
1 reps
-
7
Bench Press (Barbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Seated Row (Cable)
4
6-8 reps
-
6
Bench Press (Paused)
1
1 reps
-
7
Bench Press (Barbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Seated Row (Cable)
4
6-8 reps
-
6
Bench Press (Paused)
1
1 reps
-
7
Bench Press (Barbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Seated Row (Cable)
4
6-8 reps
-
6
Bench Press (Paused)
1
1 reps
-
7
Bench Press (Barbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Seated Row (Cable)
4
6-8 reps
-
6
Bench Press (Paused)
1
1 reps
-
7
Bench Press (Barbell)
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12-15 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Incline Bench Press (Dumbbell)
3
10-12 reps
-
5
Seated Row (Cable)
4
6-8 reps
-
6
Bench Press (Paused)
1
1 reps
-
7
Bench Press (Barbell)
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Seated Calf Raise
3
8-10 reps
-
4
Standing Calf Raise
3
8-10 reps
-
5
Squat (Paused)
1
1 reps
-
6
Romanian Deadlift (Barbell)
4
6-8 reps
-
7
Leg Press
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Seated Calf Raise
3
8-10 reps
-
4
Standing Calf Raise
3
8-10 reps
-
5
Squat (Paused)
1
1 reps
-
6
Romanian Deadlift (Barbell)
4
6-8 reps
-
7
Leg Press
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Seated Calf Raise
3
8-10 reps
-
4
Standing Calf Raise
3
8-10 reps
-
5
Squat (Paused)
1
1 reps
-
6
Romanian Deadlift (Barbell)
4
6-8 reps
-
7
Leg Press
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Seated Calf Raise
3
8-10 reps
-
4
Standing Calf Raise
3
8-10 reps
-
5
Squat (Paused)
1
1 reps
-
6
Romanian Deadlift (Barbell)
4
6-8 reps
-
7
Leg Press
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Seated Calf Raise
3
8-10 reps
-
4
Standing Calf Raise
3
8-10 reps
-
5
Squat (Paused)
1
1 reps
-
6
Romanian Deadlift (Barbell)
4
6-8 reps
-
7
Leg Press
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
3
Seated Calf Raise
3
8-10 reps
-
4
Standing Calf Raise
3
8-10 reps
-
5
Squat (Paused)
1
1 reps
-
6
Romanian Deadlift (Barbell)
4
6-8 reps
-
7
Leg Press
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
-
2
JM Press
3
12-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-12 reps
-
4
Bench Press (Dumbbell)
3
10-12 reps
-
5
Chest Supported Row (Machine)
4
6-8 reps
-
6
Incline Bench Press (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
-
2
JM Press
3
12-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-12 reps
-
4
Bench Press (Dumbbell)
3
10-12 reps
-
5
Chest Supported Row (Machine)
4
6-8 reps
-
6
Incline Bench Press (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
-
2
JM Press
3
12-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-12 reps
-
4
Bench Press (Dumbbell)
3
10-12 reps
-
5
Chest Supported Row (Machine)
4
6-8 reps
-
6
Incline Bench Press (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
-
2
JM Press
3
12-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-12 reps
-
4
Bench Press (Dumbbell)
3
10-12 reps
-
5
Chest Supported Row (Machine)
4
6-8 reps
-
6
Incline Bench Press (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
-
2
JM Press
3
12-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-12 reps
-
4
Bench Press (Dumbbell)
3
10-12 reps
-
5
Chest Supported Row (Machine)
4
6-8 reps
-
6
Incline Bench Press (Barbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
12-15 reps
-
2
JM Press
3
12-15 reps
-
3
Lat Pulldown (Close Grip)
3
10-12 reps
-
4
Bench Press (Dumbbell)
3
10-12 reps
-
5
Chest Supported Row (Machine)
4
6-8 reps
-
6
Incline Bench Press (Barbell)
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Standing Calf Raise
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Squat (Barbell)
4
6-8 reps
-
6
Good Morning
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Standing Calf Raise
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Squat (Barbell)
4
6-8 reps
-
6
Good Morning
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Standing Calf Raise
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Squat (Barbell)
4
6-8 reps
-
6
Good Morning
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Standing Calf Raise
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Squat (Barbell)
4
6-8 reps
-
6
Good Morning
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Standing Calf Raise
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Squat (Barbell)
4
6-8 reps
-
6
Good Morning
4
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-12 reps
-
2
Leg Curl
3
10-12 reps
-
3
Standing Calf Raise
3
8-10 reps
-
4
Seated Calf Raise
3
8-10 reps
-
5
Squat (Barbell)
4
6-8 reps
-
6
Good Morning
4
6-8 reps
-
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
-