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BoostcampPNG

New hypertrophy program

by Federico
7 athletes joined

Program Description

Simply program to reach and achieve hypertrophy for muscle that you have still less improved

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 13, 2024 03:24
  • Last Edited
    Aug 12, 2024 12:28
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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)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
15 Reps
@8.5
4
Leg Curl
4 Sets
15 Reps
@8.5
5
Hack Squat
2 Sets
15+ Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
4 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
5
Spider Curl
3 Sets
12 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
Day 3
1
Pull-Up (Weighted)
5 Sets
5 Reps
@8.5
2
Rematore 45
3 Sets
12 Reps
@9
3
Lat Machine
3 Sets
12 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
15 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Seated Military Press (Barbell)
4 Sets
5 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
4
French Press
4 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9