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BoostcampPNG

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.
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.5%
Chest
11.1%
Quadriceps
10.4%
Triceps
9.7%
Lats
8.7%
Upper Back
8.6%
Glutes
8.4%
Calves
8.4%
Biceps
7%
Lower Back
5.1%
Front Delts
4.9%
Abs
2.2%
Forearms
0.8%
Abductors
0.6%
Adductors
0.6%
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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
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Row (Cable)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Wide Grip Lat Pulldown
3
8-12 reps
-
5
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Leg Press
4
6-8 reps
-
3
Leg Curl
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
JM Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
JM Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
JM Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
JM Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
JM Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Barbell Row
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lat Pulldown (Close Grip)
3
8-12 reps
-
5
JM Press
3
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
-
2
Good Morning
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
-
2
Good Morning
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
-
2
Good Morning
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
-
2
Good Morning
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
-
2
Good Morning
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6-8 reps
-
2
Good Morning
4
6-8 reps
-
3
Leg Extension
3
8-12 reps
-
4
Leg Curl
3
8-12 reps
-
5
Standing Calf Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
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
-