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Generic bulking routine

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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 10, 2025 02:42
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
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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
-