5.0
(1 rating)
Program Description
True Hypertrophy for a modern physique. This is part one. You should be able to compete this program in most gyms. Nothing fancy here, you’ll be able to hit all body parts twice a week with this so the workouts aren’t designed to kill you or over tax your muscles. The program is designed for rewarding those who are consistent and show up everyday.
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 06, 2024 06:40
- Last EditedMay 07, 2024 10:16
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4.8 Stars with 10, 000+ Ratings
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 (Barbell)
4
-
2
Chest Fly (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Chest Fly (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Chest Fly (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Chest Fly (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Chest Fly (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Chest Fly (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Chest Fly (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Chest Fly (Machine)
3
-
3
Seated Shoulder Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Lying Tricep Extension (Barbell)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Seated Dumbbell Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Seated Dumbbell Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Seated Dumbbell Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Seated Dumbbell Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Seated Dumbbell Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Seated Dumbbell Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Seated Dumbbell Curl
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown
3
-
4
Bicep Curl (EZ Bar)
3
-
5
Seated Dumbbell Curl
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hanging Leg Raise
3
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hanging Leg Raise
3
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hanging Leg Raise
3
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hanging Leg Raise
3
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hanging Leg Raise
3
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hanging Leg Raise
3
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hanging Leg Raise
3
-
5
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
-
2
Leg Curl
3
-
3
Leg Extension
3
-
4
Hanging Leg Raise
3
-
5
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
-
2
Run
1
30 mins
-
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
-
2
Run
1
30 mins
-
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
-
2
Run
1
30 mins
-
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
-
2
Run
1
30 mins
-
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
-
2
Run
1
30 mins
-
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
-
2
Run
1
30 mins
-
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
-
2
Run
1
30 mins
-
3
Yoga
1
30 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
5
5 mins
-
2
Run
1
30 mins
-
3
Yoga
1
30 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Shoulder Press (Plate Loaded)
3
-
4
One Arm Lateral Raise (Cable)
3
-
5
Single Arm Tricep Extension (Cable)
3
-
6
Dip (Bodyweight)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
3
-
3
High Row
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
3
-
3
High Row
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
3
-
3
High Row
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
3
-
3
High Row
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
3
-
3
High Row
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
3
-
3
High Row
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
3
-
3
High Row
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
-
2
Seated Row (Cable)
3
-
3
High Row
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Cable)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Lying Leg Curl
3
-
3
Single Leg Press
3
-
4
Lying Leg Raise
3
-
5
Decline Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Lying Leg Curl
3
-
3
Single Leg Press
3
-
4
Lying Leg Raise
3
-
5
Decline Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Lying Leg Curl
3
-
3
Single Leg Press
3
-
4
Lying Leg Raise
3
-
5
Decline Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Lying Leg Curl
3
-
3
Single Leg Press
3
-
4
Lying Leg Raise
3
-
5
Decline Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Lying Leg Curl
3
-
3
Single Leg Press
3
-
4
Lying Leg Raise
3
-
5
Decline Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Lying Leg Curl
3
-
3
Single Leg Press
3
-
4
Lying Leg Raise
3
-
5
Decline Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Lying Leg Curl
3
-
3
Single Leg Press
3
-
4
Lying Leg Raise
3
-
5
Decline Crunch
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Lying Leg Curl
3
-
3
Single Leg Press
3
-
4
Lying Leg Raise
3
-
5
Decline Crunch
3
-
Week 1
1 / 8 Weeks
Day 3
1
Leg Press (45 Degrees)4 Sets
-
2
Leg Curl3 Sets
-
3
Leg Extension3 Sets
-
4
Hanging Leg Raise3 Sets
-
5
Cable Crunch3 Sets
-
Day 6
1
Pull-Up (Assisted)3 Sets
-
2
Seated Row (Cable)3 Sets
-
3
High Row3 Sets
-
4
Preacher Curl (Barbell)3 Sets
-
5
Bicep Curl (Cable)3 Sets
-
Day 7
1
Squat (Barbell)4 Sets
-
2
Lying Leg Curl3 Sets
-
3
Single Leg Press3 Sets
-
4
Lying Leg Raise3 Sets
-
5
Decline Crunch3 Sets
-
Day 1
1
Incline Bench Press (Barbell)4 Sets
-
2
Chest Fly (Machine)3 Sets
-
3
Seated Shoulder Press (Dumbbell)3 Sets
-
4
Lateral Raise (Dumbbell)3 Sets
-
5
Lying Tricep Extension (Barbell)3 Sets
-
6
V-Handle Tricep Pushdown (Cable)3 Sets
-
Day 5
1
Incline Bench Press (Dumbbell)4 Sets
-
2
Chest Fly (Cable)3 Sets
-
3
Shoulder Press (Plate Loaded)3 Sets
-
4
One Arm Lateral Raise (Cable)3 Sets
-
5
Single Arm Tricep Extension (Cable)3 Sets
-
6
Dip (Bodyweight)3 Sets
-
Day 2
1
Chin-Up (Assisted)3 Sets
-
2
Chest Supported Row (Machine)3 Sets
-
3
Lat Pulldown3 Sets
-
4
Bicep Curl (EZ Bar)3 Sets
-
5
Seated Dumbbell Curl4 Sets
-
Day 4
1
Shadow Boxing5 Sets
5 mins
-
2
Run1 Set
30 mins
-
3
Yoga1 Set
30 mins
@6.5