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BoostcampPNG

Hipertrofia 75%

by João Freitas

Program Description

Treino para atletas

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2024 09:20
  • Last Edited
    Oct 20, 2024 03:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Dip (Weighted)
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
70%
74%
78%
2
Single Arm Row (Cable)
4 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
8 Reps
@8
4A
Tricep Kickback
3 Sets
@7
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
@7
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
70%
74%
78%
2
Hack Squat
4 Sets
12 Reps
@7
3A
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
@7
3B
Lying Leg Curl
3 Sets
8 Reps
@7
4A
Standing Calf Raise
3 Sets
8 Reps
@6
4B
Pallof Press
3 Sets
8 Reps
@6
Day 3
1
Pull-Up (Weighted)
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Standing Pullover (Cable)
3 Sets
8 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
@7
4B
Face Pull
3 Sets
@7