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BoostcampPNG

Kaiviti's hypertrophy for combat sports

by Jan P.
42 athletes joined

Program Description

Increase hypertrophy, strength and work capacity

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 07, 2024 06:00
  • Last Edited
    Feb 14, 2025 03:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Facepull
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Liu Raise
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
3
Chest Supported Row (Machine)
1
1
1
1
1
8 reps
6 reps
6 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
4
Facepull
2
2
12 reps
10 reps
RPE 7
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Chest Supported Row (Machine)
1
3
10 reps
8 reps
RPE 6.5
RPE 7
4
Liu Raise
4
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Chest Supported Row (Machine)
1
1
1
1
1
8 reps
6 reps
6 reps
5 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
RPE 6
4
Facepull
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
8 reps
6 reps
6 reps
5 reps
3 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Squat (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9.5
3
Chest Supported Row (Machine)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
4
Liu Raise
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
10 reps
RPE 6.5
3
Chin-Up (Weighted)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Chin-Up (Weighted)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Dip (Weighted)
3
10 reps
RPE 6.5
3
Chin-Up (Weighted)
1
1
1
1
1
8 reps
6 reps
5 reps
5 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
RPE 6.5
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Chin-Up (Weighted)
1
1
1
1
8 reps
6 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
1
8 reps
6 reps
6 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 6.5
2
Dip (Weighted)
4
10 reps
RPE 6.5
3
Chin-Up (Weighted)
1
1
1
1
1
8 reps
6 reps
5 reps
5 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
RPE 6.5
4
Seated Wide-Grip Row (Cable)
4
10 reps
RPE 6.5
5A
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
5B
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3A
Leg Extension
3
12 reps
RPE 6.5
3B
Lying Leg Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Trap Bar Deadlift
1
1
8 reps
6 reps
RPE 8
RPE 9
3
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
8 reps
6 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3A
Leg Extension
3
12 reps
RPE 6.5
3B
Lying Leg Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8
2
Trap Bar Deadlift
1
1
8 reps
6 reps
RPE 8
RPE 9
3
Split Squat (Dumbbell)
4
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Split Squat (Dumbbell)
3
12 reps
RPE 6.5
3A
Leg Extension
3
12 reps
RPE 6.5
3B
Lying Leg Curl
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
8 reps
6 reps
6 reps
RPE 6.5
RPE 7.5
RPE 8.5
2
Trap Bar Deadlift
1
1
8 reps
6 reps
RPE 8
RPE 9
3
Split Squat (Dumbbell)
5
12 reps
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6
@7
@8
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7.5
@8
@9
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@6.5
@7
@8
@9
4
Facepull
3 Sets
12 Reps
@7
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7
@8
@9
2
Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
3A
Leg Extension
3 Sets
12 Reps
@6.5
3B
Lying Leg Curl
3 Sets
12 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
5 Reps
@7
@7.5
@8
@9
2
Overhead Press (Barbell)
3 Sets
8 Reps
@7
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
10 Reps
@7
@8
@9
@6.5
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@6.5
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
5B
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5