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hypertrophy program

by wiktor S.
1 athletes joined

Program Description

HYPERTROPHY

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 18, 2024 05:55
  • Last Edited
    Sep 18, 2024 06:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@8
3
One Arm Lateral Raise (Cable)
3 Sets
6-15 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@8
Day 4
1
Belt Squat
3 Sets
6-12 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
3
Leg Curl
3 Sets
6-12 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
Day 2
1
Belt Squat
3 Sets
6-12 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
3
Stiff Leg Deadlift
3 Sets
6-8 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@8
3
One Arm Lateral Raise (Cable)
3 Sets
6-15 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@8