logo
BoostcampPNG

Hypertrophy re-do

by Ben R.
2 athletes joined
5.0
(1 rating)

Program Description

I’m starting over again since I haven’t been to the gym in a while. I pushed through my first month to see where I stood and decided to plan ahead since I’ve gotten a good idea of where I am now after a few years.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2023 12:57
  • Last Edited
    May 07, 2024 10:16
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squat
3
12 reps
RPE 7-9.5
2
Terminal Knee Extension
3
12 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8
5
Prowler Push
3
45-120 secs
-
6
Pallof Press
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squat
3
12 reps
RPE 7-9.5
2
Terminal Knee Extension
3
12 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8
5
Prowler Push
3
45-120 secs
-
6
Pallof Press
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squat
3
12 reps
RPE 7-9.5
2
Terminal Knee Extension
3
12 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8
5
Prowler Push
3
45-120 secs
-
6
Pallof Press
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squat
3
12 reps
RPE 7-9.5
2
Terminal Knee Extension
3
12 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8
5
Prowler Push
3
45-120 secs
-
6
Pallof Press
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squat
3
12 reps
RPE 7-9.5
2
Terminal Knee Extension
3
12 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8
5
Prowler Push
3
45-120 secs
-
6
Pallof Press
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse V Squat
3
12 reps
RPE 7-9.5
2
Terminal Knee Extension
3
12 reps
RPE 9
3
Leg Press
3
8 reps
RPE 10
4
Leg Extension
3
12 reps
RPE 8
5
Prowler Push
3
45-120 secs
-
6
Pallof Press
3
8 reps
-
7
Abs Crunch (Weighted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
12 reps
RPE 10
2
Seated Row (Cable)
3
8 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
RPE 10
2
Bench Press (Paused)
3
12 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 8.5
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Pallof Press
3
8 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
RPE 10
2
Bench Press (Paused)
3
12 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 8.5
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Pallof Press
3
8 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
RPE 10
2
Bench Press (Paused)
3
12 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 8.5
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Pallof Press
3
8 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
RPE 10
2
Bench Press (Paused)
3
12 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 8.5
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Pallof Press
3
8 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
RPE 10
2
Bench Press (Paused)
3
12 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 8.5
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Pallof Press
3
8 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
12 reps
RPE 10
2
Bench Press (Paused)
3
12 reps
RPE 9
3
Cable Crossover
3
12 reps
RPE 9
4
Lateral Raise (Cable)
3
12 reps
RPE 8.5
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8 reps
RPE 10
7
Pallof Press
3
8 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 10
2
Glute-Ham Raise
3
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 9
5
Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 10
2
Glute-Ham Raise
3
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 9
5
Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 10
2
Glute-Ham Raise
3
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 9
5
Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 10
2
Glute-Ham Raise
3
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 9
5
Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 10
2
Glute-Ham Raise
3
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 9
5
Deadlift (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 10
2
Glute-Ham Raise
3
12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
4
Leg Curl
3
12 reps
RPE 9
5
Deadlift (Barbell)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 10
2
Single Arm High Row (Cable)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Y Raise
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 10
2
Single Arm High Row (Cable)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Y Raise
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 10
2
Single Arm High Row (Cable)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Y Raise
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 10
2
Single Arm High Row (Cable)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Y Raise
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 10
2
Single Arm High Row (Cable)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Y Raise
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
RPE 10
2
Single Arm High Row (Cable)
3
12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12 reps
RPE 8
4
Y Raise
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull (dumbbell)
3
12 reps
RPE 9
2
Seated Dip (Machine)
3
8 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull (dumbbell)
3
12 reps
RPE 9
2
Seated Dip (Machine)
3
8 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull (dumbbell)
3
12 reps
RPE 9
2
Seated Dip (Machine)
3
8 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull (dumbbell)
3
12 reps
RPE 9
2
Seated Dip (Machine)
3
8 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull (dumbbell)
3
12 reps
RPE 9
2
Seated Dip (Machine)
3
8 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
High Pull (dumbbell)
3
12 reps
RPE 9
2
Seated Dip (Machine)
3
8 reps
RPE 10
3
Cable Crossover
3
12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lying Overhead Tricep Extension (barbell)
3
8 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 5
1
Walk
1 Set
20 mins
-
Day 1
1
Reverse V Squat
3 Sets
12 Reps
@7-9.5
2
Terminal Knee Extension
3 Sets
12 Reps
@9
3
Leg Press
3 Sets
8 Reps
@10
4
Leg Extension
3 Sets
12 Reps
@8
5
Prowler Push
3 Sets
45-120 secs
-
6
Pallof Press
3 Sets
8 Reps
-
7
Abs Crunch (Weighted)
3 Sets
8 Reps
@9
Day 2
1
Underhand Lat Pulldown
3 Sets
12 Reps
@10
2
Seated Row (Cable)
3 Sets
8 Reps
@10
3
Rear Delt Row
3 Sets
12 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7.5
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8.5
Day 3
1
Overhead Press (Machine)
3 Sets
12 Reps
@10
2
Bench Press (Paused)
3 Sets
12 Reps
@9
3
Cable Crossover
3 Sets
12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
@10
7
Pallof Press
3 Sets
8 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8
Day 4
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@10
2
Glute-Ham Raise
3 Sets
12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8.5
4
Leg Curl
3 Sets
12 Reps
@9
5
Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 6
1
Seated Row (Machine)
3 Sets
12 Reps
@10
2
Single Arm High Row (Cable)
3 Sets
12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
4
Y Raise
3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9.5
Day 7
1
High Pull (dumbbell)
3 Sets
12 Reps
@9
2
Seated Dip (Machine)
3 Sets
8 Reps
@10
3
Cable Crossover
3 Sets
12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5
Lying Overhead Tricep Extension (barbell)
3 Sets
8 Reps
@10
6
Tricep Kickback
3 Sets
8 Reps
@10