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LC hypertrophy - upper body focus

by L T.

Program Description

Beginner to intermediate level. Focus on hypertrophy and especially the upper body, but doesn't neglect the legs.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 04, 2025 03:22
  • Last Edited
    Feb 22, 2025 02:52
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BlogBannerPC
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7
4
Reverse Pec Deck
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Incline Bench Press (Barbell)
3
10-20 reps
RPE 7
3
Chest Supported Row (Machine)
3
10-20 reps
RPE 7
4
Reverse Pec Deck
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Skull Crusher (Barbell)
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Skull Crusher (Barbell)
3
10 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-20 reps
RPE 7
3
Skull Crusher (Barbell)
3
10-20 reps
RPE 7
4
Preacher Curl (EZ Bar)
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5 reps
RPE 7
3
Dip (Bodyweight)
3
5 reps
RPE 7
4
Sit Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5 reps
RPE 7
3
Dip (Bodyweight)
3
5 reps
RPE 7
4
Sit Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Pull-Up (Bodyweight)
3
5-20 reps
RPE 7
3
Dip (Bodyweight)
3
5-20 reps
RPE 7
4
Sit Up
3
10-20 reps
RPE 7
Week 1
1 / 16 Weeks
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
10-20 Reps
@7
3
Skull Crusher (Barbell)
3 Sets
10-20 Reps
@7
4
Preacher Curl (EZ Bar)
3 Sets
10-20 Reps
@7
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
5-20 Reps
@7
3
Dip (Bodyweight)
3 Sets
5-20 Reps
@7
4
Sit Up
3 Sets
10-20 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-20 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10-20 Reps
@7
4
Reverse Pec Deck
3 Sets
10-20 Reps
@7