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BoostcampPNG

DYEL Hyperlifting 4x per week

by Ayden H.

Program Description

Intermediate- Advanced Programme to increase volume from beginner programmes including classics such as Starting Strength, Strong Lifts or LeanGains. Heavier volume on arms to make you sure you look like you actually lift, when wearing a T shirt. Take 3 mins rest on sets for first exercise each day. 1-2 mins for the rest depending on your needs and complexity of the excercise. So bicep curls probably need less recovery than a seated cable row. DYEL bro?

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 08, 2024 07:55
  • Last Edited
    Jul 07, 2024 02:44
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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
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Arnold Press
3
10 reps
-
3
Hack Squat
3
10 reps
-
4
Hamstring Curl
3
10 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Tricep Extension (Dumbbell)
3
12 reps
-
7
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Barbell Row
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Chin-Up (Weighted)
3
6 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Leg Extension
3
10 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Face Pull
3
12 reps
-
7
Standing Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Dumbbell Bench Pullover
3
10 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Preacher Curl (Barbell)
3
12 reps
-
7
Skull Crusher
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Hack Squat
3 Sets
10 Reps
-
4
Hamstring Curl
3 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
7
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Dumbbell Bench Pullover
3 Sets
10 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Preacher Curl (Barbell)
3 Sets
12 Reps
-
7
Skull Crusher
3 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Barbell Row
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Chest Fly (Cable)
3 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
-
2
Chin-Up (Weighted)
3 Sets
6 Reps
-
3
Dip (Weighted)
3 Sets
6 Reps
-
4
Leg Extension
3 Sets
10 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Face Pull
3 Sets
12 Reps
-
7
Standing Calf Raise
4 Sets
15 Reps
-