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Hypertrophy 5 day 4 week

by Adrian L.
2 athletes joined

Program Description

Own purpose

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 03, 2024 03:38
  • Last Edited
    Jul 19, 2024 10:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Straight Bar Lat Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Straight Bar Lat Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Straight Bar Lat Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
2
12-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
5
Straight Bar Lat Extension
3
12-15 reps
RPE 8
6
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Deficit Push Up
2
AMRAP
RPE 8
4
Pec Fly (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Deficit Push Up
2
AMRAP
RPE 8
4
Pec Fly (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Deficit Push Up
2
AMRAP
RPE 8
4
Pec Fly (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8-12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Deficit Push Up
2
AMRAP
RPE 8
4
Pec Fly (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
3
12-15 reps
RPE 8
6
Face Pull
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
4
Seated Hamstring Curl
3
15-20 reps
RPE 8
5
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
4
Seated Hamstring Curl
3
15-20 reps
RPE 8
5
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
4
Seated Hamstring Curl
3
15-20 reps
RPE 8
5
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-12 reps
RPE 8
2
Back Extension (Weighted)
3
10-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-15 reps
RPE 8
4
Seated Hamstring Curl
3
15-20 reps
RPE 8
5
Hanging Leg Raise
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Seated Row (Machine)
3
12-15 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Wrist Curls
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Seated Row (Machine)
3
12-15 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Wrist Curls
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Seated Row (Machine)
3
12-15 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Wrist Curls
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-12 reps
RPE 8
2
Seated Row (Machine)
3
12-15 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
RPE 8
2
Walking Lunge
2
15-20 reps
RPE 8
3
Pull-Up (Assisted)
3
12-15 reps
RPE 8
4
Upright Row (Cable)
3
15-20 reps
RPE 8
5
Chest Press (Machine)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
RPE 8
2
Walking Lunge
2
15-20 reps
RPE 8
3
Pull-Up (Assisted)
3
12-15 reps
RPE 8
4
Upright Row (Cable)
3
15-20 reps
RPE 8
5
Chest Press (Machine)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
RPE 8
2
Walking Lunge
2
15-20 reps
RPE 8
3
Pull-Up (Assisted)
3
12-15 reps
RPE 8
4
Upright Row (Cable)
3
15-20 reps
RPE 8
5
Chest Press (Machine)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-10 reps
RPE 8
2
Walking Lunge
2
15-20 reps
RPE 8
3
Pull-Up (Assisted)
3
12-15 reps
RPE 8
4
Upright Row (Cable)
3
15-20 reps
RPE 8
5
Chest Press (Machine)
3
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Hack Squat
3 Sets
10-12 Reps
@8
2
Back Extension (Weighted)
3 Sets
10-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@8
4
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
5
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 4
1
T-Bar Row
3 Sets
10-12 Reps
@8
2
Seated Row (Machine)
3 Sets
12-15 Reps
@8
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Wrist Curls
2 Sets
12-15 Reps
@8
Day 1
1
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
2 Sets
12-15 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
5
Straight Bar Lat Extension
3 Sets
12-15 Reps
@8
6
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 5
1
Squat (Smith Machine)
2 Sets
8-10 Reps
@8
2
Walking Lunge
2 Sets
15-20 Reps
@8
3
Pull-Up (Assisted)
3 Sets
12-15 Reps
@8
4
Upright Row (Cable)
3 Sets
15-20 Reps
@8
5
Chest Press (Machine)
3 Sets
10-12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
Day 2
1
Bench Press (Paused)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Deficit Push Up
2 Sets
AMRAP
@8
4
Pec Fly (Dumbbell)
2 Sets
15-20 Reps
@8
5
Skull Crusher
3 Sets
12-15 Reps
@8
6
Face Pull
2 Sets
15-20 Reps
@8
7
Standing Calf Raise
2 Sets
12-15 Reps
@8