Adam bunting get huge
Upper lower split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 8 reps |
| 2 | Lat Pulldown (Close Grip) | 2 | 10 reps |
| 3 | Chest Supported Row (Machine) | 2 | 10 reps |
| 4 | Incline Bench Press (Smith Machine) | 2 | 8 reps |
| 5 | Incline Cable Fly | 2 | 8 reps |
| 6 | Lateral Raise (Cable) | 2 | 12 reps |
| 7 | Lateral Raise (Dumbbell) | 1 | 10 reps |
| 8 | Face Pull | 2 | 12 reps |
| 9 | Tricep Pushdown (Cable) | 2 | 10 reps |
| 10 | Preacher Curl (Dumbbell) | 2 | 12 reps |
| 11 | Shoulder Press (Machine) | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps |
| 2 | Hack Squat | 3 | 12 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Hamstring Curl | 3 | 12 reps |
| 5 | Hip Abductor (Machine) | 3 | 12 reps |
| 6 | Shrug (Barbell) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 2 | 8 reps |
| 2 | Lat Pulldown (Close Grip) | 2 | 10 reps |
| 3 | Chest Supported Row (Machine) | 2 | 10 reps |
| 4 | Incline Bench Press (Smith Machine) | 2 | 8 reps |
| 5 | Incline Cable Fly | 2 | 8 reps |
| 6 | Lateral Raise (Cable) | 2 | 12 reps |
| 7 | Lateral Raise (Dumbbell) | 1 | 10 reps |
| 8 | Face Pull | 2 | 12 reps |
| 9 | Tricep Pushdown (Cable) | 2 | 10 reps |
| 10 | Preacher Curl (Dumbbell) | 2 | 12 reps |
| 11 | Shoulder Press (Machine) | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 3 | 8 reps |
| 2 | Hamstring Curl | 3 | 12 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Standing Calf Raise | 3 | 15 reps |
Common questions
Yes, Adam bunting get huge is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
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.
Each session typically takes around 50 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.
Adam bunting get huge is structured around 4 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.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Adam bunting get huge 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.
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