Program Description
Hypertrophy program for beginners to intermediates who want big arms, shoulders and upper body, and an alright and above average lower body.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJan 03, 2025 07:00
- Last EditedJan 06, 2025 04:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-20 reps
-
2
Bench Press (Dumbbell)
3
5-20 reps
-
3
Chest-supported T-bar Row
3
5-30 reps
-
4
Lat Pulldown
3
5-30 reps
-
5
Lateral Raise (Dumbbell)
5
5-30 reps
-
6
Preacher Curl (Dumbbell)
3
5-30 reps
-
7
Skull Crusher (Barbell)
3
5-30 reps
-
8
Reverse Pec Deck
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-30 reps
-
2
Chest-supported T-bar Row
3
5-30 reps
-
3
Incline Bench Press (Dumbbell)
3
5-20 reps
-
4
Bench Press (Dumbbell)
3
5-20 reps
-
5
Preacher Curl (Dumbbell)
3
7-30 reps
-
6
Lateral Raise (Dumbbell)
5
5-30 reps
-
7
Reverse Pec Deck
4
5-30 reps
-
8
Shrug (Barbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
4
5-30 reps
-
1B
Katana Extension
4
5-30 reps
-
2
Bench Cable Curl
4
5-30 reps
-
3
Tricep Pushdown (Cable)
4
5-30 reps
-
4
Lying Side Lateral Raise
5
5-30 reps
-
5
Squat (Barbell)
4
5-12 reps
-
6
Good Morning
4
5-20 reps
-
7
Standing Calf Raise
4
5-30 reps
-
8A
Wrist Curls
4
5-30 reps
-
8B
Reverse Wrist Curl (Dumbbell)
4
5-30 reps
-
Week 1
1 / 8 Weeks
Day 4
1A
Incline Curl (Dumbbell)4 Sets
5-30 Reps
-
1B
Katana Extension4 Sets
5-30 Reps
-
2
Bench Cable Curl4 Sets
5-30 Reps
-
3
Tricep Pushdown (Cable)4 Sets
5-30 Reps
-
4
Lying Side Lateral Raise5 Sets
5-30 Reps
-
5
Squat (Barbell)4 Sets
5-12 Reps
-
6
Good Morning4 Sets
5-20 Reps
-
7
Standing Calf Raise4 Sets
5-30 Reps
-
8A
Wrist Curls4 Sets
5-30 Reps
-
8B
Reverse Wrist Curl (Dumbbell)4 Sets
5-30 Reps
-
Day 2
1A
Incline Curl (Dumbbell)4 Sets
5-30 Reps
-
1B
Katana Extension4 Sets
5-30 Reps
-
2
Bench Cable Curl4 Sets
5-30 Reps
-
3
Tricep Pushdown (Cable)4 Sets
5-30 Reps
-
4
Lying Side Lateral Raise5 Sets
5-30 Reps
-
5
Squat (Barbell)4 Sets
5-12 Reps
-
6
Good Morning4 Sets
5-20 Reps
-
7
Standing Calf Raise4 Sets
5-30 Reps
-
8A
Wrist Curls4 Sets
5-30 Reps
-
8B
Reverse Wrist Curl (Dumbbell)4 Sets
5-30 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
5-20 Reps
-
2
Bench Press (Dumbbell)3 Sets
5-20 Reps
-
3
Chest-supported T-bar Row3 Sets
5-30 Reps
-
4
Lat Pulldown3 Sets
5-30 Reps
-
5
Lateral Raise (Dumbbell)5 Sets
5-30 Reps
-
6
Preacher Curl (Dumbbell)3 Sets
5-30 Reps
-
7
Skull Crusher (Barbell)3 Sets
5-30 Reps
-
8
Reverse Pec Deck4 Sets
5-30 Reps
-
Day 3
1
Lat Pulldown3 Sets
5-30 Reps
-
2
Chest-supported T-bar Row3 Sets
5-30 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
5-20 Reps
-
4
Bench Press (Dumbbell)3 Sets
5-20 Reps
-
5
Preacher Curl (Dumbbell)3 Sets
7-30 Reps
-
6
Lateral Raise (Dumbbell)5 Sets
5-30 Reps
-
7
Reverse Pec Deck4 Sets
5-30 Reps
-
8
Shrug (Barbell)4 Sets
5-30 Reps
-