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Home gym hypertrophy

by Kevin.homegymgains

Program Description

This program maximizes muscle growth with as little of an injury risk as possible. Keeping the equipments doable for a home gym set up and options like supersets myo rep matches drop sets, spices up the training for variety and avoiding mental stress from a boring workout

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2024 04:44
  • Last Edited
    Nov 08, 2024 06:30
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
2
10 reps
RPE 8
3
Pec Fly (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 9
4
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8
5
Lean In Lateral Raise
1
1
15 reps
15 reps
RPE 8
RPE 8.5
6
Single Arm Overhead Tricep Extension
1
1
10 reps
10 reps
RPE 8
RPE 8.5
7
Bicep Curl (EZ Bar)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-10 reps
5-10 reps
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
5
Lean In Lateral Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-10 reps
5-10 reps
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
5
Lean In Lateral Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-10 reps
5-10 reps
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
5
Lean In Lateral Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
1
5-10 reps
5-10 reps
RPE 8
RPE 10
2
Incline Bench Press (Barbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
5
Lean In Lateral Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 8.5
RPE 10
6
Single Arm Overhead Tricep Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 10
7
Bicep Curl (EZ Bar)
2
1
5-10 reps
5-10 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
10 reps
10 reps
RPE 6.5
RPE 7
2
High Bar Squat (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8.5
3
Reverse Lunge (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 8.5
4
Good Morning
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 9
6
Copen Hip Adductions
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Good Morning
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Copen Hip Adductions
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Good Morning
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Copen Hip Adductions
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Good Morning
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Copen Hip Adductions
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8
2
High Bar Squat (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8.5
RPE 9
3
Reverse Lunge (Dumbbell)
2
2
10 reps
10 reps
RPE 8
RPE 10
4
Good Morning
1
1
15 reps
15 reps
RPE 7
RPE 9
5
Standing Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Copen Hip Adductions
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline Raise
2
1
15 reps
15 reps
RPE 7.5
RPE 8
2
Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Pec Fly (Dumbbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
5
Bench Press (Close Grip)
2
12 reps
RPE 8
6
Skull Crusher (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline Raise
2
1
15 reps
15 reps
RPE 7.5
RPE 10
2
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
2
12 reps
RPE 8
6
Skull Crusher (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline Raise
2
1
15 reps
15 reps
RPE 7.5
RPE 10
2
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
2
12 reps
RPE 8
6
Skull Crusher (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline Raise
2
1
15 reps
15 reps
RPE 7.5
RPE 10
2
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
2
12 reps
RPE 8
6
Skull Crusher (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Meadows Incline Raise
2
1
15 reps
15 reps
RPE 7.5
RPE 10
2
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
1
1
10 reps
10 reps
RPE 7.5
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
5
Bench Press (Close Grip)
2
12 reps
RPE 8
6
Skull Crusher (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10 reps
RPE 7-9
2
Meadow Row
2
10 reps
RPE 7-9
3
Pullover (Dumbbell)
2
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
2
15 reps
RPE 8
6
Abs Crunch (Weighted)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
2
Meadow Row
2
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
3
Pullover (Dumbbell)
2
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
2
Meadow Row
2
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
3
Pullover (Dumbbell)
2
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
2
Meadow Row
2
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
3
Pullover (Dumbbell)
2
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
2
Meadow Row
2
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
3
Pullover (Dumbbell)
2
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Abs Crunch (Weighted)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
2
Squat (Barbell)
2
8-10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 7-8
4
Reverse Nordic Curl
2
10-12 reps
RPE 7-8
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7-8
RPE 8-9
6
Lateral Band Walk
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
2
Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7-8
4
Reverse Nordic Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7-8
RPE 8-9
6
Lateral Band Walk
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
2
Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7-8
4
Reverse Nordic Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7-8
RPE 8-9
6
Lateral Band Walk
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
2
Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7-8
4
Reverse Nordic Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7-8
RPE 8-9
6
Lateral Band Walk
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
2
Squat (Barbell)
3
8-10 reps
RPE 7-8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7-8
4
Reverse Nordic Curl
3
10-12 reps
RPE 7-8
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 7-8
RPE 8-9
6
Lateral Band Walk
1
2
12-15 reps
12-15 reps
RPE 7-8
RPE 7-9
Week 1
1 / 5 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@8
3
Pec Fly (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
4
Chest Supported Row (Dumbbell)
2 Sets
10 Reps
@8
5
Lean In Lateral Raise
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
10 Reps
10 Reps
@8
@8.5
7
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@7
2
High Bar Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8.5
3
Reverse Lunge (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@8.5
4
Good Morning
1 Set
1 Set
15 Reps
15 Reps
@7
@9
5
Standing Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
6
Copen Hip Adductions
2 Sets
15 Reps
@8
Day 3
1
Meadows Incline Raise
2 Sets
1 Set
15 Reps
15 Reps
@7.5
@8
2
Bench Press (Dumbbell)
2 Sets
10 Reps
@8
3
Pec Fly (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7.5
@8
4
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@8
5
Bench Press (Close Grip)
2 Sets
12 Reps
@8
6
Skull Crusher (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7.5
@8
Day 4
1
Wide Grip Pull-Up
2 Sets
10 Reps
@7-9
2
Meadow Row
2 Sets
10 Reps
@7-9
3
Pullover (Dumbbell)
2 Sets
15 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@8.5
5
Incline Curl (Dumbbell)
2 Sets
15 Reps
@8
6
Abs Crunch (Weighted)
2 Sets
12 Reps
@8
Day 5
1
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-8
@7-9
2
Squat (Barbell)
2 Sets
8-10 Reps
@7-8
3
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@7-8
4
Reverse Nordic Curl
2 Sets
10-12 Reps
@7-8
5
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@7-8
@8-9
6
Lateral Band Walk
1 Set
1 Set
12-15 Reps
12-15 Reps
@7-8
@7-9