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HEPT workout

by Ethan E.
1 athletes joined

Program Description

HEPT (Hypertrophy explosive power training) is a 5 day a week intermediate level program. It combines the elements of power lifting and body building. The purpose is to increase muscle size, strength and speed

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 07, 2024 06:29
  • Last Edited
    May 07, 2024 10:06
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4-6 reps
2
Pull-Up (Weighted)
2
4-6 reps
3
Incline Bench Press (Barbell)
2
4-6 reps
4
Dip (Weighted)
2
4-6 reps
5
Pendlay Row
6
3 reps
6
Shoulder Press (Plate Loaded)
3
4-6 reps
7
Chest Supported Row (Machine)
2
4-6 reps
8
Bicep Curl (Barbell)
3
4-6 reps
9
Skull Crusher
3
4-6 reps
10
Hammer Curl
1
6-8 reps
11
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
2
4-6 reps
3
Incline Bench Press (Barbell)
2
4-6 reps
4
Dip (Weighted)
2
4-6 reps
5
Pendlay Row
6
3 reps
6
Shoulder Press (Plate Loaded)
3
4-6 reps
7
Chest Supported Row (Machine)
2
4-6 reps
8
Bicep Curl (Barbell)
3
4-6 reps
9
Skull Crusher
3
4-6 reps
10
Hammer Curl
1
6-8 reps
11
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
2
4-6 reps
3
Incline Bench Press (Barbell)
2
4-6 reps
4
Dip (Weighted)
2
4-6 reps
5
Pendlay Row
6
3 reps
6
Shoulder Press (Plate Loaded)
3
4-6 reps
7
Chest Supported Row (Machine)
2
4-6 reps
8
Bicep Curl (Barbell)
3
4-6 reps
9
Skull Crusher
3
4-6 reps
10
Hammer Curl
1
6-8 reps
11
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
2
4-6 reps
3
Incline Bench Press (Barbell)
2
4-6 reps
4
Dip (Weighted)
2
4-6 reps
5
Pendlay Row
6
3 reps
6
Shoulder Press (Plate Loaded)
3
4-6 reps
7
Chest Supported Row (Machine)
2
4-6 reps
8
Bicep Curl (Barbell)
3
4-6 reps
9
Skull Crusher
3
4-6 reps
10
Hammer Curl
1
6-8 reps
11
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
2
4-6 reps
3
Incline Bench Press (Barbell)
2
4-6 reps
4
Dip (Weighted)
2
4-6 reps
5
Pendlay Row
6
3 reps
6
Shoulder Press (Plate Loaded)
3
4-6 reps
7
Chest Supported Row (Machine)
2
4-6 reps
8
Bicep Curl (Barbell)
3
4-6 reps
9
Skull Crusher
3
4-6 reps
10
Hammer Curl
1
6-8 reps
11
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
2
4-6 reps
3
Incline Bench Press (Barbell)
2
4-6 reps
4
Dip (Weighted)
2
4-6 reps
5
Pendlay Row
6
3 reps
6
Shoulder Press (Plate Loaded)
3
4-6 reps
7
Chest Supported Row (Machine)
2
4-6 reps
8
Bicep Curl (Barbell)
3
4-6 reps
9
Skull Crusher
3
4-6 reps
10
Hammer Curl
1
6-8 reps
11
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
2
4-6 reps
3
Incline Bench Press (Barbell)
2
4-6 reps
4
Dip (Weighted)
2
4-6 reps
5
Pendlay Row
6
3 reps
6
Shoulder Press (Plate Loaded)
3
4-6 reps
7
Chest Supported Row (Machine)
2
4-6 reps
8
Bicep Curl (Barbell)
3
4-6 reps
9
Skull Crusher
3
4-6 reps
10
Hammer Curl
1
6-8 reps
11
Push Up
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Pull-Up (Weighted)
2
4-6 reps
3
Incline Bench Press (Barbell)
2
4-6 reps
4
Dip (Weighted)
2
4-6 reps
5
Pendlay Row
6
3 reps
6
Shoulder Press (Plate Loaded)
3
4-6 reps
7
Chest Supported Row (Machine)
2
4-6 reps
8
Bicep Curl (Barbell)
3
4-6 reps
9
Skull Crusher
3
4-6 reps
10
Hammer Curl
1
6-8 reps
11
Push Up
1
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Extension
2
6-8 reps
3
Leg Press (45 Degrees)
2
6-8 reps
4
Seated Hamstring Curl
3
6-8 reps
5
Box Jump
6
5 reps
6
Seated Calf Raise
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Extension
2
6-8 reps
3
Leg Press (45 Degrees)
2
6-8 reps
4
Seated Hamstring Curl
3
6-8 reps
5
Box Jump
6
5 reps
6
Seated Calf Raise
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Extension
2
6-8 reps
3
Leg Press (45 Degrees)
2
6-8 reps
4
Seated Hamstring Curl
3
6-8 reps
5
Box Jump
6
5 reps
6
Seated Calf Raise
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
2
Leg Extension
2
6-8 reps
3
Leg Press (45 Degrees)
2
6-8 reps
4
Seated Hamstring Curl
3
6-8 reps
5
Box Jump
6
5 reps
6
Seated Calf Raise
3
6-8 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
2
Leg Extension
2
15-20 reps
3
Leg Press (45 Degrees)
2
12-15 reps
4
Seated Hamstring Curl
3
15-20 reps
5
Box Jump
6
5 reps
6
Seated Calf Raise
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
2
Leg Extension
2
15-20 reps
3
Leg Press (45 Degrees)
2
12-15 reps
4
Seated Hamstring Curl
3
15-20 reps
5
Box Jump
6
5 reps
6
Seated Calf Raise
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
2
Leg Extension
2
15-20 reps
3
Leg Press (45 Degrees)
2
12-15 reps
4
Seated Hamstring Curl
3
15-20 reps
5
Box Jump
6
5 reps
6
Seated Calf Raise
3
20-25 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
2
Leg Extension
2
15-20 reps
3
Leg Press (45 Degrees)
2
12-15 reps
4
Seated Hamstring Curl
3
15-20 reps
5
Box Jump
6
5 reps
6
Seated Calf Raise
3
20-25 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Bent Over Row (Dumbbell)
2
8-12 reps
3
Lat Pulldown (Close Grip)
3
12-15 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Supported Row (Machine)
2
12-15 reps
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
7
Lateral Raise (Dumbbell)
4
15-20 reps
8
Rear Delt Fly (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Bent Over Row (Dumbbell)
2
8-12 reps
3
Lat Pulldown (Close Grip)
3
12-15 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Supported Row (Machine)
2
12-15 reps
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
7
Lateral Raise (Dumbbell)
4
15-20 reps
8
Rear Delt Fly (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Bent Over Row (Dumbbell)
2
8-12 reps
3
Lat Pulldown (Close Grip)
3
12-15 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Supported Row (Machine)
2
12-15 reps
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
7
Lateral Raise (Dumbbell)
4
15-20 reps
8
Rear Delt Fly (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Bent Over Row (Dumbbell)
2
8-12 reps
3
Lat Pulldown (Close Grip)
3
12-15 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Supported Row (Machine)
2
12-15 reps
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
7
Lateral Raise (Dumbbell)
4
15-20 reps
8
Rear Delt Fly (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Bent Over Row (Dumbbell)
2
8-12 reps
3
Lat Pulldown (Close Grip)
3
12-15 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Supported Row (Machine)
2
12-15 reps
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
7
Lateral Raise (Dumbbell)
4
15-20 reps
8
Rear Delt Fly (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Bent Over Row (Dumbbell)
2
8-12 reps
3
Lat Pulldown (Close Grip)
3
12-15 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Supported Row (Machine)
2
12-15 reps
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
7
Lateral Raise (Dumbbell)
4
15-20 reps
8
Rear Delt Fly (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Bent Over Row (Dumbbell)
2
8-12 reps
3
Lat Pulldown (Close Grip)
3
12-15 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Supported Row (Machine)
2
12-15 reps
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
7
Lateral Raise (Dumbbell)
4
15-20 reps
8
Rear Delt Fly (Machine)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Bent Over Row (Dumbbell)
2
8-12 reps
3
Lat Pulldown (Close Grip)
3
12-15 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Supported Row (Machine)
2
12-15 reps
6
Seated Shoulder Press (Dumbbell)
3
10-12 reps
7
Lateral Raise (Dumbbell)
4
15-20 reps
8
Rear Delt Fly (Machine)
3
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
2
Incline Bench Press (Dumbbell)
2
10-12 reps
3
Incline Bench Press (Barbell)
3
12-15 reps
4
Chest Fly (Cable)
3
12-15 reps
5
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
7
Dip (Weighted)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
2
Incline Bench Press (Dumbbell)
2
10-12 reps
3
Incline Bench Press (Barbell)
3
12-15 reps
4
Chest Fly (Cable)
3
12-15 reps
5
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
7
Dip (Weighted)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
2
Incline Bench Press (Dumbbell)
2
10-12 reps
3
Incline Bench Press (Barbell)
3
12-15 reps
4
Chest Fly (Cable)
3
12-15 reps
5
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
7
Dip (Weighted)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
2
Incline Bench Press (Dumbbell)
2
10-12 reps
3
Incline Bench Press (Barbell)
3
12-15 reps
4
Chest Fly (Cable)
3
12-15 reps
5
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
7
Dip (Weighted)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
2
Incline Bench Press (Dumbbell)
2
10-12 reps
3
Incline Bench Press (Barbell)
3
12-15 reps
4
Chest Fly (Cable)
3
12-15 reps
5
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
7
Dip (Weighted)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
2
Incline Bench Press (Dumbbell)
2
10-12 reps
3
Incline Bench Press (Barbell)
3
12-15 reps
4
Chest Fly (Cable)
3
12-15 reps
5
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
7
Dip (Weighted)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
2
Incline Bench Press (Dumbbell)
2
10-12 reps
3
Incline Bench Press (Barbell)
3
12-15 reps
4
Chest Fly (Cable)
3
12-15 reps
5
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
7
Dip (Weighted)
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
6
3 reps
2
Incline Bench Press (Dumbbell)
2
10-12 reps
3
Incline Bench Press (Barbell)
3
12-15 reps
4
Chest Fly (Cable)
3
12-15 reps
5
Tricep Rope Push Down (Cable)
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
7
Dip (Weighted)
3
10-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
2
Preacher Curl (Barbell)
2
10-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
Spider Curl
3
12-15 reps
5
Lateral Raise (Cable)
4
15-20 reps
6
Upright Row (Barbell)
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
2
Preacher Curl (Barbell)
2
10-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
Spider Curl
3
12-15 reps
5
Lateral Raise (Cable)
4
15-20 reps
6
Upright Row (Barbell)
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
2
Preacher Curl (Barbell)
2
10-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
Spider Curl
3
12-15 reps
5
Lateral Raise (Cable)
4
15-20 reps
6
Upright Row (Barbell)
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
2
Preacher Curl (Barbell)
2
10-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
Spider Curl
3
12-15 reps
5
Lateral Raise (Cable)
4
15-20 reps
6
Upright Row (Barbell)
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
2
Preacher Curl (Barbell)
2
10-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
Spider Curl
3
12-15 reps
5
Lateral Raise (Cable)
4
15-20 reps
6
Upright Row (Barbell)
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
2
Preacher Curl (Barbell)
2
10-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
Spider Curl
3
12-15 reps
5
Lateral Raise (Cable)
4
15-20 reps
6
Upright Row (Barbell)
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
2
Preacher Curl (Barbell)
2
10-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
Spider Curl
3
12-15 reps
5
Lateral Raise (Cable)
4
15-20 reps
6
Upright Row (Barbell)
2
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12-15 reps
2
Preacher Curl (Barbell)
2
10-12 reps
3
Incline Curl (Dumbbell)
3
10-15 reps
4
Spider Curl
3
12-15 reps
5
Lateral Raise (Cable)
4
15-20 reps
6
Upright Row (Barbell)
2
12-15 reps
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
2
Leg Extension
2 Sets
6-8 Reps
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
4
Seated Hamstring Curl
3 Sets
6-8 Reps
5
Box Jump
6 Sets
5 Reps
6
Seated Calf Raise
3 Sets
6-8 Reps
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
2
Bent Over Row (Dumbbell)
2 Sets
8-12 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Supported Row (Machine)
2 Sets
12-15 Reps
6
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
7
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
8
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
6 Sets
3 Reps
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3
Incline Bench Press (Barbell)
3 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
12-15 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Dip (Weighted)
3 Sets
10-12 Reps
Day 5
1
Bicep Curl (Cable)
3 Sets
12-15 Reps
2
Preacher Curl (Barbell)
2 Sets
10-12 Reps
3
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
4
Spider Curl
3 Sets
12-15 Reps
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
6
Upright Row (Barbell)
2 Sets
12-15 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
4-6 Reps
2
Pull-Up (Weighted)
2 Sets
4-6 Reps
3
Incline Bench Press (Barbell)
2 Sets
4-6 Reps
4
Dip (Weighted)
2 Sets
4-6 Reps
5
Pendlay Row
6 Sets
3 Reps
6
Shoulder Press (Plate Loaded)
3 Sets
4-6 Reps
7
Chest Supported Row (Machine)
2 Sets
4-6 Reps
8
Bicep Curl (Barbell)
3 Sets
4-6 Reps
9
Skull Crusher
3 Sets
4-6 Reps
10
Hammer Curl
1 Set
6-8 Reps
11
Push Up
1 Set
AMRAP