Program Description
This is a generic bulking routine with moderate volume.
Program Overview
- LevelNovice, Intermediate, Advanced, Beginner
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedJun 11, 2024 03:25
- Last EditedJun 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.
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 Pulldown3 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 Press4 Sets
6-8 Reps
-
3
Leg Curl3 Sets
8-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
6
Seated Calf Raise3 Sets
8-12 Reps
-
Day 3
1
Incline Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Barbell Row4 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 Press3 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 Morning4 Sets
6-8 Reps
-
3
Leg Extension3 Sets
8-12 Reps
-
4
Leg Curl3 Sets
8-12 Reps
-
5
Standing Calf Raise3 Sets
8-12 Reps
-
6
Seated Calf Raise3 Sets
8-12 Reps
-