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OVERTHETOP Mila's Hypertrophy Program

by Gabriel M.

Program Description

get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 14, 2024 01:12
  • Last Edited
    Sep 14, 2024 02:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Leg Extension
2 Sets
-
4
Hip Thrust (Barbell)
2 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Cable Crunch
3 Sets
-
Day 2
1
Incline Bench Press (Barbell)
2 Sets
-
2
Barbell Row
2 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Lat Pulldown (Neutral Grip)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6A
Bicep Curl (Cable)
3 Sets
-
6B
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Leg Press
3 Sets
-
3
Leg Curl
2 Sets
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
-
5
Leg Extension
1 Set
-
6
Standing Calf Raise
3 Sets
-
7
Cable Crunch
3 Sets
-
Day 4
1
Chest Press (Machine)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Single Arm Iso Row
2 Sets
-
5
Cable Crossover
3 Sets
-
6
Straight Bar Lat Extension
3 Sets
-
7
Seated Calf Raise
2 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Preacher Curl (Dumbbell)
3 Sets
-
4
JM Press
3 Sets
-
5
Hammer Curl
2 Sets
-
6
Skull Crusher (Dumbbell)
2 Sets
-
7
Plank
2 Sets
-