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BoostcampPNG

JR Hypertrophy

by Joseph Ricci
1 athletes joined

Program Description

To increase muscle size in the shoulders, arms, and chest using a push pull split

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 22, 2025 03:46
  • Last Edited
    Feb 22, 2025 03:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
-
2
Overhead Press (Barbell)
4
-
3
Incline Bench Press (Dumbbell)
4
-
4
Lateral Raise (Cable)
4
-
5
Dip (Weighted)
4
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Seated Row (Cable)
4
-
3
Face Pull
4
-
4
Bicep Curl (EZ Bar)
3
-
5
Hammer Curl
3
-
6
Incline Curl (Dumbbell)
3
-
7
Chest Supported Row (Machine)
3
-
8
Shrug (Dumbbell)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
-
2
Overhead Press (Barbell)
4 Sets
-
3
Incline Bench Press (Dumbbell)
4 Sets
-
4
Lateral Raise (Cable)
4 Sets
-
5
Dip (Weighted)
4 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Overhead Tricep Extension (Dumbbell)
3 Sets
-
Day 2
1
Pull-Up (Weighted)
4 Sets
-
2
Seated Row (Cable)
4 Sets
-
3
Face Pull
4 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Incline Curl (Dumbbell)
3 Sets
-
7
Chest Supported Row (Machine)
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-
Day 3
1
Bench Press (Barbell)
4 Sets
-
2
Overhead Press (Barbell)
4 Sets
-
3
Incline Bench Press (Dumbbell)
4 Sets
-
4
Lateral Raise (Cable)
4 Sets
-
5
Dip (Weighted)
4 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Overhead Tricep Extension (Dumbbell)
3 Sets
-
Day 4
1
Pull-Up (Weighted)
4 Sets
-
2
Seated Row (Cable)
4 Sets
-
3
Face Pull
4 Sets
-
4
Bicep Curl (EZ Bar)
3 Sets
-
5
Hammer Curl
3 Sets
-
6
Incline Curl (Dumbbell)
3 Sets
-
7
Chest Supported Row (Machine)
3 Sets
-
8
Shrug (Dumbbell)
3 Sets
-