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Muscle Builder: Strength & Hypertrophy 1

by JL
5 athletes joined

Program Description

Phase 1 This weightlifting plan alternates between hypertrophy and strength-focused training each week. During hypertrophy weeks, aim for higher reps and sets to promote muscle growth, while strength weeks focus on heavier weights with lower reps. Key points for beginners include prioritizing progressive overload, proper form, and recovery. Consistency is crucial for optimal results, along with incorporating variety to prevent plateaus and maintain motivation. Stick to the program schedule, gradually increase weight/resistance, prioritize form, rest, and nutrition, and stay consistent for success.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 07, 2024 06:34
  • Last Edited
    Aug 19, 2024 11:19
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 8
2
Pull-Up (Assisted)
2
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
16+ reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pendlay Row
3
5 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Dip (Bodyweight)
1
16+ reps
RPE 8
6
Bicep Curl (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 8
2
Pull-Up (Assisted)
2
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
16+ reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pendlay Row
3
5 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Dip (Bodyweight)
1
16+ reps
RPE 8
6
Bicep Curl (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Chest Fly (Machine)
2
12 reps
RPE 6
3
Hack Squat
3
5 reps
RPE 6
4
Skull Crushers (Smith Machine)
2
6 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 8
2
Pull-Up (Assisted)
2
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
16+ reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pendlay Row
3
5 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Dip (Bodyweight)
1
16+ reps
RPE 8
6
Bicep Curl (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 8
2
Pull-Up (Assisted)
2
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8
4
Seated Row (Cable)
2
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
16+ reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Pendlay Row
3
5 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Dip (Bodyweight)
1
16+ reps
RPE 8
6
Bicep Curl (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Chest Fly (Machine)
2
12 reps
RPE 6
3
Hack Squat
3
5 reps
RPE 6
4
Skull Crushers (Smith Machine)
2
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 8
2
Stiff Leg Deadlift
2
8-12 reps
RPE 8
3
Hack Squat
2
10-15 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 9
5
Standing Calf Raise
2
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Leg Press (45 Degrees)
2
6 reps
RPE 8
4
Leg Curl
2
6 reps
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
6
Hanging Leg Raise
1
16+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 8
2
Stiff Leg Deadlift
2
8-12 reps
RPE 8
3
Hack Squat
2
10-15 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 9
5
Standing Calf Raise
2
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Leg Press (45 Degrees)
2
6 reps
RPE 8
4
Leg Curl
2
6 reps
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
6
Hanging Leg Raise
1
16+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5 reps
RPE 6
2
Lat Pulldown
2
5 reps
RPE 6
3
Leg Curl
2
6 reps
RPE 6
4
Bicep Curl (Barbell)
2
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 8
2
Stiff Leg Deadlift
2
8-12 reps
RPE 8
3
Hack Squat
2
10-15 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 9
5
Standing Calf Raise
2
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Leg Press (45 Degrees)
2
6 reps
RPE 8
4
Leg Curl
2
6 reps
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
6
Hanging Leg Raise
1
16+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-12 reps
RPE 8
2
Stiff Leg Deadlift
2
8-12 reps
RPE 8
3
Hack Squat
2
10-15 reps
RPE 8
4
Leg Curl
2
10-15 reps
RPE 9
5
Standing Calf Raise
2
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Leg Press (45 Degrees)
2
6 reps
RPE 8
4
Leg Curl
2
6 reps
RPE 9
5
Standing Calf Raise
2
8 reps
RPE 9
6
Hanging Leg Raise
1
16+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5 reps
RPE 6
2
Lat Pulldown
2
5 reps
RPE 6
3
Leg Curl
2
6 reps
RPE 6
4
Bicep Curl (Barbell)
2
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
2
Skull Crushers (Smith Machine)
2
12-15 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10-14 reps
RPE 9
4
Barbell Row
2
8-12 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
2
5 reps
RPE 8
3
Barbell Row
2
5 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Pull-Up (Bodyweight)
1
12+ reps
RPE 9
6
Dip (Bodyweight)
1
12+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
2
Skull Crushers (Smith Machine)
2
12-15 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10-14 reps
RPE 9
4
Barbell Row
2
8-12 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
2
5 reps
RPE 8
3
Barbell Row
2
5 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Pull-Up (Bodyweight)
1
12+ reps
RPE 9
6
Dip (Bodyweight)
1
12+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
2
Skull Crushers (Smith Machine)
2
12-15 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10-14 reps
RPE 9
4
Barbell Row
2
8-12 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
2
5 reps
RPE 8
3
Barbell Row
2
5 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Pull-Up (Bodyweight)
1
12+ reps
RPE 9
6
Dip (Bodyweight)
1
12+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8
2
Skull Crushers (Smith Machine)
2
12-15 reps
RPE 8
3
Chest Fly (Dumbbell)
2
10-14 reps
RPE 9
4
Barbell Row
2
8-12 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 8
2
Bench Press (Barbell)
2
5 reps
RPE 8
3
Barbell Row
2
5 reps
RPE 8
4
Overhead Press (Barbell)
2
6 reps
RPE 8
5
Pull-Up (Bodyweight)
1
12+ reps
RPE 9
6
Dip (Bodyweight)
1
12+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 8
2
Overhead Press (Barbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5
Face Pull
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
5 reps
RPE 8
3
Barbell Row
2
5 reps
RPE 8
4
Hack Squat
2
6 reps
RPE 8
5
Face Pull
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 8
2
Overhead Press (Barbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5
Face Pull
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
5 reps
RPE 8
3
Barbell Row
2
5 reps
RPE 8
4
Hack Squat
2
6 reps
RPE 8
5
Face Pull
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 6
4
Incline Curl (Dumbbell)
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 8
2
Overhead Press (Barbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5
Face Pull
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
5 reps
RPE 8
3
Barbell Row
2
5 reps
RPE 8
4
Hack Squat
2
6 reps
RPE 8
5
Face Pull
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-12 reps
RPE 8
2
Overhead Press (Barbell)
2
8-12 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5
Face Pull
2
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
2
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
5 reps
RPE 8
3
Barbell Row
2
5 reps
RPE 8
4
Hack Squat
2
6 reps
RPE 8
5
Face Pull
2
10 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 6
4
Incline Curl (Dumbbell)
2
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@8
2
Pull-Up (Assisted)
2 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
Seated Row (Cable)
2 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
2 Sets
12-15 Reps
@8
3
Chest Fly (Dumbbell)
2 Sets
10-14 Reps
@9
4
Barbell Row
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@9
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8
3
Hack Squat
2 Sets
10-15 Reps
@8
4
Leg Curl
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
2 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@8
Day 4
1
Hack Squat
2 Sets
8-12 Reps
@8
2
Overhead Press (Barbell)
2 Sets
8-12 Reps
@8
3
Lat Pulldown
2 Sets
8-12 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5
Face Pull
2 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@8