Question 1

Is Bulk phase 1 free?

Accepted Answer

Yes, Bulk phase 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 9 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

Bulk phase 1 is structured around 7 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.

Question 5

How long is the full program?

Accepted Answer

The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

Bulk phase 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.

#	Exercise	Sets	Reps
1	Calf Raise (Leg Press)	2	16–20 reps
2	Tibialis Raise	2	8–14 reps
3	Hanging Leg Raise	2	12–15 reps
4	Side Crunch (Cable)	2	16–20 reps
5	Abs Crunch (Machine)	2	12 reps
6	Romanian Deadlift (Barbell)	2	8–10 reps
7	Bulgarian Split Squat (Barbell)	2	12 reps
8	Leg Extension	2	16–20 reps
9	Leg Curl	2	15–20 reps
10	Leg Press	2	8–12 reps
11	Good Morning	2	10–15 reps
12	Sissy Squat (Weighted)	2	12–18 reps

#	Exercise	Sets	Reps
1	Run	1	30–60 min
2	Swim	1	20–40 min

#	Exercise	Sets	Reps
1	Bent Over Row (Barbell)	2	6–15 reps
2	Lat Pulldown	2	8–12 reps
3	Chest Supported Row (Machine)	2	10–15 reps
4	Straight Arm Pulldown	2	10–15 reps
5	Shrug (Dumbbell)	2	15–20 reps
6	Rear Delt Fly (Cable)	2	10–16 reps
7	Preacher Curl (Dumbbell)	2	10–14 reps
8	Hammer Curl	2	8–12 reps

#	Exercise	Sets	Reps
1	Hanging Leg Raise	2	12–15 reps
2	Side Crunch (Cable)	2	16–20 reps
3	Abs Crunch (Machine)	2	12 reps
4	Chest Press (Machine)	2	8–12 reps
5	Incline Bench Press (Dumbbell)	2	8–12 reps
6	Dip (Weighted)	2	8–12 reps
7	Bench Press (Close Grip)	2	12–16 reps
8	Chest Fly (Dumbbell)	1	0.5–1 min
9	Tricep Pushdown (Cable)	2	12–16 reps
10	Lateral Raise (Dumbbell)	2	10–14 reps
11	Farmer's Walk (Weighted)	1	0.5–1 min

#	Exercise	Sets	Reps	Load
1	Wrist Curls	2	8–14 reps	—
2	Forearm Curl	2	10–12 reps	—
3	Forearm Raise	2	10–12 reps	—
4	Calf Raise (Leg Press)	2	16–20 reps	—
5	Tibialis Raise	2	8–14 reps	—
6	Face Pull	2	10–14 reps	—
7	Rear Delt Fly (Machine)	2	12–16 reps	—
8	Rear Delt Fly (Cable)	2	10–16 reps	—
9	Lateral Raise (Dumbbell)	2	10–14 reps	—
10	Upright Row (Cable)	2	12–16 reps	—
11	Shoulder Press (Plate Loaded)	2	12–16 reps	—
12	Leg Curl	2	15–20 reps	@6.5
13	Sissy Squat	2	12–15 reps	@6.5

Bulk phase 1

Overview

Who it's for

Muscle engagement

Common questions

Get started

#	Exercise	Sets	Reps
1	Abs Crunch (Bodyweight)	2	10–20 reps
2	Hanging Leg Raise	2	12–15 reps
3	Side Crunch	2	10–16 reps
4	JM Press	2	8–12 reps
5	Bicep Curl (Barbell)	2	8–12 reps
6	Single Arm Overhead Tricep Extension	2	12–14 reps
7	Preacher Curl (Dumbbell)	2	12–16 reps
8	Tricep Pushdown (Cable)	2	12–16 reps
9	Bicep Curl (Cable)	2	12–16 reps
10	Hammer Curl	2	15–20 reps