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Temporary hypertrophy program avoiding pecs

by The Highlander
1 athletes joined

Program Description

This is a temporary program to maintain hypertrophy progression while avoiding a pec injury. Could be used as an extended de-load if you just need a break but don’t want to quit entirely

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 20, 2024 07:54
  • Last Edited
    Sep 20, 2024 09:34
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4
Hammer Curl
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4
Hammer Curl
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Leg Press
3
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 6
4
Hamstring Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Leg Press
3
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 6
4
Hamstring Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Leg Press
3
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 6
4
Hamstring Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2
Front Raise
3
10 reps
RPE 7.5
3
Cable Crunch
3
25 reps
RPE 7.5
4
Seated Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2
Front Raise
3
10 reps
RPE 7.5
3
Cable Crunch
3
25 reps
RPE 7.5
4
Seated Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2
Front Raise
3
10 reps
RPE 7.5
3
Cable Crunch
3
25 reps
RPE 7.5
4
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 8
RPE 9
2
Good Morning
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 8
RPE 9
2
Good Morning
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 8
RPE 9
2
Good Morning
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
8 reps
RPE 6
Week 1
1 / 3 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
3
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
4
Hammer Curl
3 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7.5
2
Leg Press
3 Sets
5 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@6
4
Hamstring Curl
3 Sets
15 Reps
@6
Day 3
1
Lat Pulldown
3 Sets
15 Reps
@6
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
3
Seated Row (Cable)
3 Sets
10 Reps
@7.5
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
2
Front Raise
3 Sets
10 Reps
@7.5
3
Cable Crunch
3 Sets
25 Reps
@7.5
4
Seated Calf Raise
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
3 Reps
@8
@9
2
Good Morning
3 Sets
8 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
Day 6
1
Chest Fly (Machine)
5 Sets
10 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@6