Zaide’s Bulk Routine MFer
Hypertrophy and strength focused. Science based lifts mixed built into a “bro” split routine
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 0 reps | @10 |
| 2 | Seated Wide-Grip Row (Cable) | 2 | 0 reps | @10 |
| 3 | Lat Pulldown (Single Arm) | 2 | 0 reps | @10 |
| 4 | Pull-Up (Neutral Grip, Bodyweight) | 2 | 0 reps | @10 |
| 5 | Wide Grip Pull-Up | 2 | 0 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 2 | 0 reps | @10 |
| 7 | Bent Over Row (Barbell) | 2 | 0 reps | @10 |
| 8 | Bayesian Curl | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 0 reps | @10 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 0 reps | @10 |
| 3 | Chest Fly (Machine) | 2 | 0 reps | — |
| 4 | Dip (Bodyweight) | 2 | 0 reps | @10 |
| 5 | Dip (Assisted) | 2 | 0 reps | @10 |
| 6 | Chest Press (Machine) | 2 | 0 reps | @10 |
| 7 | Single Arm Overhead Tricep Extension | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Smith Machine) | 2 | 0 reps | — |
| 2 | Leg Press (45 Degrees) | 2 | 0 reps | @10 |
| 3 | Romanian Deadlift (Trap Bar) | 2 | 0 reps | — |
| 4 | Leg Curl | 2 | 0 reps | @10 |
| 5 | Leg Extension | 2 | 0 reps | @10 |
| 6 | Hip Abductor (Machine) | 2 | 0 reps | @10 |
| 7 | Abs Crunch (Machine) | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 1 | 0 reps | — |
| 2 | Seated Shoulder Press (Dumbbell) | 2 | 0 reps | @10 |
| 3 | Lying Side Lateral Raise | 2 | 0 reps | @10 |
| 4 | Lateral Raise (Cable) | 2 | 0 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 0 reps | @10 |
| 6 | Face Pull | 2 | 0 reps | @10 |
| 7 | Single Arm Rear Delt Cable Fly | 2 | 0 reps | @10 |
| 8 | Standing Calf Raise | 3 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | V-Handle Tricep Pushdown (Cable) | 2 | 0 reps | @10 |
| 2 | Incline Curl (Dumbbell) | 2 | 0 reps | @10 |
| 3 | Overhead Tricep Extension (Cable) | 2 | 0 reps | @10 |
| 4 | Face Away Cable Curl | 2 | 0 reps | @10 |
| 5 | Tricep Extension (Machine) | 2 | 0 reps | @10 |
| 6 | Bicep Curl (Machine) | 2 | 0 reps | @10 |
| 7 | Wrist Curls | 2 | 0 reps | @10 |
| 8 | Abs Crunch (Machine) | 2 | 0 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Zaide’s Bulk Routine MFer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Zaide’s Bulk Routine MFer is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Zaide’s Bulk Routine MFer is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
