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Generic bulking routine

by null

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
    70 minutes
  • Created
    Oct 10, 2025 02:12
  • Last Edited
    Oct 14, 2025 03:34

Summary

Embark on a transformative 6-week journey with this comprehensive bulking routine designed for serious lifters. Comprising 4 training days each week, this program focuses on compound and isolation exercises that target all major muscle groups, ensuring balanced growth and strength. With a mix of barbell and cable movements, you'll push your limits and maximize hypertrophy. Get ready to fuel your gains and build the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.2%
Chest
10.8%
Quadriceps
10.1%
Calves
9.6%
Triceps
9.5%
Lats
8.5%
Upper Back
8.4%
Glutes
8.2%
Biceps
7.9%
Lower Back
4.9%
Front Delts
4.8%
Abs
2.2%
Forearms
0.8%
Abductors
0.5%
Adductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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
10-12 reps
-
4
Wide Grip Lat Pulldown
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 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
10-12 reps
-
4
Wide Grip Lat Pulldown
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 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
10-12 reps
-
4
Wide Grip Lat Pulldown
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 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
10-12 reps
-
4
Wide Grip Lat Pulldown
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 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
10-12 reps
-
4
Wide Grip Lat Pulldown
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 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
10-12 reps
-
4
Wide Grip Lat Pulldown
3
10-12 reps
-
5
Tricep Pushdown (Cable)
3
12-15 reps
-
6
Bicep Curl (Barbell)
3
12-15 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
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
JM Press
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
JM Press
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
JM Press
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
JM Press
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
JM Press
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
4
6-8 reps
-
3
Bench Press (Dumbbell)
3
10-12 reps
-
4
Lat Pulldown (Close Grip)
3
10-12 reps
-
5
JM Press
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
12-15 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
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 reps
-
4
Leg Curl
3
10-12 reps
-
5
Standing Calf Raise
4
6-8 reps
-
6
Seated Calf Raise
3
6-8 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
10-12 Reps
-
4
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12-15 Reps
-
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Seated Wide-Grip Row (Cable)
4 Sets
6-8 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
4
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
-
5
JM Press
3 Sets
12-15 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12-15 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
10-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
5
Standing Calf Raise
4 Sets
6-8 Reps
-
6
Seated Calf Raise
3 Sets
6-8 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
10-12 Reps
-
4
Leg Curl
3 Sets
10-12 Reps
-
5
Standing Calf Raise
4 Sets
6-8 Reps
-
6
Seated Calf Raise
3 Sets
6-8 Reps
-