logo
BoostcampPNG

Bulk 6 weeks

by Alfie B.
1 athletes joined

Program Description

Bulk hypertrophy.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 17, 2025 07:47
  • Last Edited
    Jun 18, 2025 10:34

Summary

Transform your physique in just 6 weeks with the Bulk program, designed for serious lifters ready to pack on muscle. This 3-day-a-week regimen focuses on compound movements and targeted isolation exercises to maximize hypertrophy across all major muscle groups. Each session is crafted to challenge your strength and endurance, ensuring you push your limits while allowing for optimal recovery. Equip yourself with a full gym and get ready to unleash your potential!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.2%
Triceps
10.9%
Front Delts
9.2%
Glutes
8.9%
Hamstrings
8.9%
Chest
7.8%
Lats
7.8%
Middle Delts
6.9%
Biceps
6.4%
Lower Back
6.1%
Quadriceps
5.4%
Forearms
2.4%
Abs
2.3%
Rear Delts
1.8%
Adductors
1.5%
Calves
1.5%
BlogBannerPC
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
BlogBannerPC
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)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
-
2
Skull Crusher (Barbell)
3
-
3
Shrug (Dumbbell)
2
-
4
Rear Delt Fly (Dumbbell)
2
-
5
Incline Chest Press (Machine)
2
-
6
Tricep Extension (Cable)
2
-
7
Chest Fly (Cable)
2
-
8
Seated Dip (Machine)
2
-
9
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Back Extension
3
-
2
Good Morning
2
-
3
Squat (Barbell)
5
-
4
Stiff Leg Deadlift
5
-
5
Leg Extension
2
-
6
Lying Leg Curl
2
-
7
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Behind Neck Shoulder Press (Barbell)
5
-
3
Chin-Up (Weighted)
3
-
4
Chest Supported Row (Machine)
1
-
5
Seal Row
3
-
6
Preacher Curl (EZ Bar)
3
-
7
Upright Row (Barbell)
2
-
8
Alternating Dumbbell Curl
2
-
9
Lateral Raise (Dumbbell)
2
-
Week 1
1 / 6 Weeks
Day 3
1
Pull-Up (Weighted)
4 Sets
-
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
-
3
Chin-Up (Weighted)
3 Sets
-
4
Chest Supported Row (Machine)
1 Set
-
5
Seal Row
3 Sets
-
6
Preacher Curl (EZ Bar)
3 Sets
-
7
Upright Row (Barbell)
2 Sets
-
8
Alternating Dumbbell Curl
2 Sets
-
9
Lateral Raise (Dumbbell)
2 Sets
-
Day 2
1
Back Extension
3 Sets
-
2
Good Morning
2 Sets
-
3
Squat (Barbell)
5 Sets
-
4
Stiff Leg Deadlift
5 Sets
-
5
Leg Extension
2 Sets
-
6
Lying Leg Curl
2 Sets
-
7
Standing Calf Raise
2 Sets
-
Day 1
1
Bench Press (Barbell)
5 Sets
-
2
Skull Crusher (Barbell)
3 Sets
-
3
Shrug (Dumbbell)
2 Sets
-
4
Rear Delt Fly (Dumbbell)
2 Sets
-
5
Incline Chest Press (Machine)
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
7
Chest Fly (Cable)
2 Sets
-
8
Seated Dip (Machine)
2 Sets
-
9
Wrist Curls
2 Sets
-