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Buldak Elite

by Anonymous
1 athletes joined

Program Description

This is something I did with my limited equipment and knowledge, maybe you should rest more. It is very important to eat buldak noodles after each workout. Increase weight about every 3 workouts.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 05, 2025 10:26
  • Last Edited
    Jun 18, 2025 08:56

Summary

**Buldak Elite** is an intensive 4-week program designed to push your limits and elevate your strength training. With daily workouts tailored for seven days a week, you'll engage in a variety of compound and isolation exercises, including the Bench Press, Lat Pulldown, and Hammer Curl, all aimed at building muscle and enhancing endurance. This program is perfect for those with access to a garage gym, ensuring you have the right tools to maximize your gains. Get ready to transform your physique and unleash your inner athlete!
Muscle Engagement
Front
Back
MuscleSet
Biceps
24.2%
Triceps
16.1%
Middle Delts
14.1%
Chest
10.1%
Front Delts
10.1%
Lats
10.1%
Upper Back
8.1%
Abs
3%
Forearms
2.3%
Rear Delts
2%
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
No exercises added to this day
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Russian Twist
3
-
2
Sit Up
3
10 reps
-
3
Side Plank
6
0.5 mins
-
4
Bird Dog
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
-
2
Lat Pulldown
3
20 reps
-
3
Hammer Curl (Dumbbell)
3
20 reps
-
4
Concentration Curl
3
20 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
Day 7
No exercises added to this day
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Concentration Curl
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Concentration Curl
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 4
No exercises added to this day
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Concentration Curl
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 6
No exercises added to this day
Day 7
1
Bench Press (Barbell)
3 Sets
12 Reps
-
2
Lat Pulldown
3 Sets
20 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
20 Reps
-
4
Concentration Curl
3 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Russian Twist
3 Sets
-
2
Sit Up
3 Sets
10 Reps
-
3
Side Plank
6 Sets
0.5 mins
-
4
Bird Dog
3 Sets
10 Reps
-