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Black Swordsman- Intense Hypertrophy Cycle

by Cameron J O’Neal

Program Description

READ BEFORE TRAINING INTENSE HYPERTROPHY CYCLE This program is an intermediate or advanced level program only recommended for those who know what there doing in a gym but don’t have the right equipment for such, If you have good equipment I would suggest going to Caped Crusader or God Butcher. The minimal equipment used is the ones I have if you have no equipment at all again I suggest going to Webslinger for just pure body weight training. Get jacked and stacked with this program fellas, just a reminder though it’s very intense and I’ll recommend skipping day 7 for a rest day it’s just for me. It’s just a much more intense and challenging version of MosterHunter Program. Go to that one if this one is to challenging, please be humble and know what to hard.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 09, 2024 06:48
  • Last Edited
    Dec 04, 2024 11:57

To Start The Program

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2. Click on the link
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
RPE 8.5
2
Upright Row (Dumbbell)
5
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9.5
5
Seated French Press (EZ/Barbell)
4
8-10 reps
RPE 10
6
Reverse Bicep Curl (Dumbbell)
5
AMRAP
RPE 10
7
Standing Calf Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
RPE 8.5
2
Upright Row (Dumbbell)
5
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9.5
5
Seated French Press (EZ/Barbell)
4
8-10 reps
RPE 10
6
Reverse Bicep Curl (Dumbbell)
5
AMRAP
RPE 10
7
Standing Calf Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
RPE 8.5
2
Upright Row (Dumbbell)
5
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9.5
5
Seated French Press (EZ/Barbell)
4
8-10 reps
RPE 10
6
Reverse Bicep Curl (Dumbbell)
5
AMRAP
RPE 10
7
Standing Calf Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
RPE 8.5
2
Upright Row (Dumbbell)
5
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9.5
5
Seated French Press (EZ/Barbell)
4
8-10 reps
RPE 10
6
Reverse Bicep Curl (Dumbbell)
5
AMRAP
RPE 10
7
Standing Calf Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
RPE 8.5
2
Upright Row (Dumbbell)
5
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9.5
5
Seated French Press (EZ/Barbell)
4
8-10 reps
RPE 10
6
Reverse Bicep Curl (Dumbbell)
5
AMRAP
RPE 10
7
Standing Calf Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
4
12-15 reps
RPE 8.5
2
Upright Row (Dumbbell)
5
10-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 9.5
5
Seated French Press (EZ/Barbell)
4
8-10 reps
RPE 10
6
Reverse Bicep Curl (Dumbbell)
5
AMRAP
RPE 10
7
Standing Calf Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12-15 reps
RPE 8.5
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
4
Upright Row (Dumbbell)
4
10-15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12-15 reps
RPE 8.5
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
4
Upright Row (Dumbbell)
4
10-15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12-15 reps
RPE 8.5
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
4
Upright Row (Dumbbell)
4
10-15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12-15 reps
RPE 8.5
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
4
Upright Row (Dumbbell)
4
10-15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12-15 reps
RPE 8.5
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
4
Upright Row (Dumbbell)
4
10-15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
12-15 reps
RPE 8.5
2
Shrug (Dumbbell)
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
AMRAP
RPE 10
4
Upright Row (Dumbbell)
4
10-15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Kettlebell)
4
15-20 reps
RPE 9
2
Standing Calf Raise
5
AMRAP
RPE 10
3
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9.5
4
Goblet Squat
5
10-12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly press (DB)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
5
AMRAP
RPE 10
3
Push Up
4
AMRAP
RPE 10
4
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9.5
5
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
AMRAP
RPE 10
2
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Lying Leg Raise
4
AMRAP
RPE 10
4
Sit Up
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
AMRAP
RPE 10
2
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Lying Leg Raise
4
AMRAP
RPE 10
4
Sit Up
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
AMRAP
RPE 10
2
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Lying Leg Raise
4
AMRAP
RPE 10
4
Sit Up
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
AMRAP
RPE 10
2
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Lying Leg Raise
4
AMRAP
RPE 10
4
Sit Up
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
AMRAP
RPE 10
2
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Lying Leg Raise
4
AMRAP
RPE 10
4
Sit Up
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
AMRAP
RPE 10
2
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
3
Lying Leg Raise
4
AMRAP
RPE 10
4
Sit Up
3
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Lunge (Kettlebell)
4 Sets
15-20 Reps
@9
2
Standing Calf Raise
5 Sets
AMRAP
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Goblet Squat
5 Sets
10-12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@10
6
Seated Calf Raise
3 Sets
AMRAP
@10
Day 2
1
Chest Fly press (DB)
3 Sets
12-15 Reps
@9
2
Dip (Bodyweight)
5 Sets
AMRAP
@10
3
Push Up
4 Sets
AMRAP
@10
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9.5
5
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 3
1
Hammer Curl
4 Sets
12-15 Reps
@8.5
2
Upright Row (Dumbbell)
5 Sets
10-15 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@10
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@9.5
5
Seated French Press (EZ/Barbell)
4 Sets
8-10 Reps
@10
6
Reverse Bicep Curl (Dumbbell)
5 Sets
AMRAP
@10
7
Standing Calf Raise
4 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Dumbbell)
4 Sets
12-15 Reps
@8.5
2
Shrug (Dumbbell)
5 Sets
AMRAP
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
AMRAP
@10
4
Upright Row (Dumbbell)
4 Sets
10-15 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 5
1
Lunge (Kettlebell)
4 Sets
15-20 Reps
@9
2
Standing Calf Raise
5 Sets
AMRAP
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Goblet Squat
5 Sets
10-12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@10
6
Seated Calf Raise
3 Sets
AMRAP
@10
Day 6
1
Chest Fly press (DB)
3 Sets
12-15 Reps
@9
2
Dip (Bodyweight)
5 Sets
AMRAP
@10
3
Push Up
4 Sets
AMRAP
@10
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@9.5
5
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
Day 7
1
Hanging Leg Raise
4 Sets
AMRAP
@10
2
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
3
Lying Leg Raise
4 Sets
AMRAP
@10
4
Sit Up
3 Sets
AMRAP
@10