logo
BoostcampPNG

Intermediate Hypertrophy

by Dara B.
1 athletes joined
5.0
(1 rating)

Program Description

Build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 27, 2025 06:44
  • Last Edited
    Feb 13, 2025 08:15
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Chin-Up (Bodyweight)
4 Sets
2 Reps
-
3
Bent Over Row (Barbell)
4 Sets
6 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
6
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
8
Plank
3 Sets
1 mins
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Split Squat (Barbell)
4 Sets
12 Reps
-
3
Deadlift Landmine
3 Sets
8 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8 Reps
-
6
Goblet Squat
3 Sets
12 Reps
-
Day 3
1
Military Press (Barbell)
3 Sets
1 Set
5 Reps
-
-
2
Landmine Row
4 Sets
6 Reps
-
3
Dip (Bodyweight)
4 Sets
6 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Reverse Fly
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
7
Overhead Extension (EZ Bar)
2 Sets
15 Reps
-
8
Side Plank
3 Sets
1 mins
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Hip Thrust (Barbell)
4 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
4
Front Squat (Barbell)
3 Sets
8 Reps
-
5
Lunge (Dumbbell)
3 Sets
16 Reps
-
6
Hamstring Curl
3 Sets
12 Reps
-