5-Day a Week Bulk (1)
Designed for bulking
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6 reps | @8.5 |
| 2 | Bench Press (Dumbbell) | 3 | 8 reps | @8 |
| 3 | Dip (Bodyweight) | 3 | 8 reps | @8 |
| 4 | Chest Fly (Dumbbell) | 3 | 10 reps | @8.5 |
| 5 | Bench Press (Close Grip) | 3 | 6 reps | @7.5 |
| 6 | Overhead Tricep Extension (Dumbbell) | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 1 | 6 reps | @8.5 |
| 2 | Single Arm Landmine Row | 1 | 16 reps | @8 |
| 3 | Pullover (Dumbbell) | 1 | 10 reps | @9 |
| 4 | Landmine Reverse Fly | 1 | 20 reps | @7.5 |
| 5 | Rear Delt Fly (Dumbbell) | 1 | 10 reps | @8 |
| 6 | Preacher Curl (Dumbbell) | 1 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Landmine Squat | 4 | 8 reps | @8 |
| 2 | Seated Hamstring Curl | 3 | 10 reps | @9 |
| 3 | Leg Extension | 3 | 10 reps | @9 |
| 4 | Reverse Lunge (Dumbbell) | 3 | 8 reps | @8 |
| 5 | Landmine Twist | 3 | 10 reps | @8.5 |
| 6 | Hanging Leg Raise | 3 | 10 reps | @8.5 |
| 7 | Decline Crunch | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8 reps | @9 |
| 2 | Pull-Up (Bodyweight) | 3 | 8 reps | @9 |
| 3 | Landmine Press | 3 | 16 reps | @8.5 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 10 reps | @8.5 |
| 5 | Landmine Oblique Twist | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 6 reps | @9 |
| 2 | Landmine Press | 3 | 16 reps | @8 |
| 3 | Lateral Raise (Dumbbell) | 3 | 10 reps | @8.5 |
| 4 | Single Arm Landmine Row | 3 | 20 reps | @8 |
| Superset | ||||
| 5A | Preacher Curl (Barbell) | 3 | 8 reps | @9 |
| 5B | Dip (Bodyweight) | 3 | 8 reps | @9 |
| 6 | Hammer Curl (Dumbbell) | 2 | 10 reps | @9 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5-Day a Week Bulk (1) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This is a home workout program. No gym required. 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 60 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.
5-Day a Week Bulk (1) 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5-Day a Week Bulk (1) 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
