Program Description
Hyperthrophie for older guys ... This is my interpretation of a Fullbody Heavy, Light, Medium ... The idea is, to spreat the volume over 3 days and to concentrate the art of stimulus on 1 day ... So the strenght trigger is on the heavy day, and so on. I use mostly machines, because there're more joint friendly. The reps are goals ... So, if you can do 8 reps on the last set, then increase the weight. The waves will last 3 weeks ... Then try to add another exercise for back and legs on the heavy or medium day ...
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 23, 2024 09:17
- Last EditedMay 07, 2024 10:12
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Single Arm Iso Row
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Hyperextension
3
8 reps
-
5
Seated Military Press (Barbell)
3
8 reps
-
6
Preacher Curl (Barbell)
3
8 reps
-
7
Seated Dip (Machine)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
15 reps
-
2
Lat Pulldown
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
5A
Lateral Raise (Dumbbell)
3
15 reps
-
5B
Lying Rear Lateral Raise
3
15 reps
-
6A
Bicep Curl (EZ Bar)
3
15 reps
-
6B
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Leg Press
3
10 reps
-
4
Lateral Raise (Cable)
3
10 reps
-
5A
Tricep Rope Push Down (Cable)
3
10 reps
-
5B
Skull Crusher
3
10 reps
-
6A
Bicep Curl (EZ Bar)
3
10 reps
-
6B
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)3 Sets
8 Reps
-
2
Single Arm Iso Row3 Sets
8 Reps
-
3
Leg Press (45 Degrees)3 Sets
8 Reps
-
4
Hyperextension3 Sets
8 Reps
-
5
Seated Military Press (Barbell)3 Sets
8 Reps
-
6
Preacher Curl (Barbell)3 Sets
8 Reps
-
7
Seated Dip (Machine)3 Sets
8 Reps
-
Day 2
1
Pec Deck (Machine)3 Sets
15 Reps
-
2
Lat Pulldown3 Sets
15 Reps
-
3
Leg Extension3 Sets
15 Reps
-
4
Lying Leg Curl3 Sets
15 Reps
-
5A
Lateral Raise (Dumbbell)3 Sets
15 Reps
-
5B
Lying Rear Lateral Raise3 Sets
15 Reps
-
6A
Bicep Curl (EZ Bar)3 Sets
15 Reps
-
6B
Tricep Pushdown (Cable)3 Sets
15 Reps
-
Day 3
1
Incline Chest Press (Machine)3 Sets
10 Reps
-
2
Seated Row (Cable)3 Sets
10 Reps
-
3
Leg Press3 Sets
10 Reps
-
4
Lateral Raise (Cable)3 Sets
10 Reps
-
5A
Tricep Rope Push Down (Cable)3 Sets
10 Reps
-
5B
Skull Crusher3 Sets
10 Reps
-
6A
Bicep Curl (EZ Bar)3 Sets
10 Reps
-
6B
Reverse Bicep Curl (EZ Bar)3 Sets
10 Reps
-