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Generic bulking routine
by Dominus
1 athletes joined
Program Description
This is a generic bulking routine with moderate volume.
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 03:25
Last Edited
Jun 14, 2024 07:39
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 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
JM Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
2
Good Morning
4 Sets
6-8 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
JM Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
2
Good Morning
4 Sets
6-8 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
JM Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
2
Good Morning
4 Sets
6-8 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
JM Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
2
Good Morning
4 Sets
6-8 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
JM Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
2
Good Morning
4 Sets
6-8 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
2
Seated Row (Cable)
4 Sets
6-8 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
2
Leg Press
4 Sets
6-8 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
5
JM Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
High Bar Squat (Barbell)
4 Sets
6-8 Reps
2
Good Morning
4 Sets
6-8 Reps
3
Leg Extension
3 Sets
8-12 Reps
4
Leg Curl
3 Sets
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps