Program Description
Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout80 minutes
- CreatedDec 25, 2023 09:38
- Last EditedMay 07, 2024 10:31
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
12 reps
11 reps
RPE 9
RPE 8
2
Lat Pulldown
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3
Incline Chest Press (Machine)
1
1
8 reps
7 reps
RPE 8
RPE 10
4
Single Arm Iso Row
1
1
8 reps
12 reps
RPE 9
RPE 8.5
5
Pec Deck (Machine)
1
1
8 reps
10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
8 reps
7 reps
RPE 9
RPE 10
2
single arm rear delt cable fly
1
1
9 reps
11 reps
RPE 9.5
RPE 9
3
Single Arm Tricep Extension (Cable)
1
1
7 reps
12 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
8 reps
11 reps
RPE 9.5
RPE 9
5
Lateral Raise (Cable)
1
1
11 reps
8 reps
RPE 9.5
RPE 9.5
6
Seated Dip (Machine)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
7
Spider Curl
1
1
9 reps
7 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
14 reps
RPE 9.5
RPE 10
2
Seated Hamstring Curl
1
1
9 reps
12 reps
RPE 10
RPE 10
3
Leg Extension
1
1
16 reps
13 reps
RPE 9.5
RPE 10
4
Romanian Deadlift (Barbell)
1
1
6 reps
10 reps
RPE 10
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
12 reps
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
9 reps
14 reps
RPE 10
RPE 10
3
seated incline cable fly
1
1
10 reps
9 reps
RPE 9
RPE 9.5
4
JM Press
1
1
8 reps
13 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
7 reps
6 reps
RPE 10
RPE 10
6
Skull Crusher
1
1
8 reps
9 reps
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
1
1
9 reps
11 reps
RPE 10
RPE 10
3A
Shrug (Barbell)
1
1
9 reps
8 reps
RPE 9
RPE 9.5
4
Single Arm High Row (Cable)
1
1
9 reps
11 reps
RPE 9.5
RPE 9.5
5
Seated Wide-Grip Row (Cable)
1
1
8 reps
12 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
9 reps
13 reps
RPE 10
RPE 9.5
7
Rear Delt Fly (Machine)
1
1
10 reps
14 reps
RPE 9.5
RPE 9
8
Hammer Curl
1
1
9 reps
12 reps
RPE 8.5
RPE 9
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
12 Reps
11 Reps
@9
@8
2
Lat Pulldown1 Set
1 Set
10 Reps
6 Reps
@9.5
@9.5
3
Incline Chest Press (Machine)1 Set
1 Set
8 Reps
7 Reps
@8
@10
4
Single Arm Iso Row1 Set
1 Set
8 Reps
12 Reps
@9
@8.5
5
Pec Deck (Machine)1 Set
1 Set
8 Reps
10 Reps
@9.5
@9
Day 2
1
Seated Overhead Press (Dumbbell)1 Set
1 Set
8 Reps
7 Reps
@9
@10
2
single arm rear delt cable fly1 Set
1 Set
9 Reps
11 Reps
@9.5
@9
3
Single Arm Tricep Extension (Cable)1 Set
1 Set
7 Reps
12 Reps
@9.5
@9
4
Incline Curl (Dumbbell)1 Set
1 Set
8 Reps
11 Reps
@9.5
@9
5
Lateral Raise (Cable)1 Set
1 Set
11 Reps
8 Reps
@9.5
@9.5
6
Seated Dip (Machine)1 Set
1 Set
8 Reps
8 Reps
@9.5
@9
7
Spider Curl1 Set
1 Set
9 Reps
7 Reps
@8.5
@8.5
Day 3
1
Hack Squat1 Set
1 Set
8 Reps
14 Reps
@9.5
@10
2
Seated Hamstring Curl1 Set
1 Set
9 Reps
12 Reps
@10
@10
3
Leg Extension1 Set
1 Set
16 Reps
13 Reps
@9.5
@10
4
Romanian Deadlift (Barbell)1 Set
1 Set
6 Reps
10 Reps
@10
@9.5
Day 4
1
Incline Bench Press (Dumbbell)1 Set
1 Set
6 Reps
12 Reps
@8.5
@10
2
Lateral Raise (Dumbbell)1 Set
1 Set
9 Reps
14 Reps
@10
@10
3
seated incline cable fly1 Set
1 Set
10 Reps
9 Reps
@9
@9.5
4
JM Press1 Set
1 Set
8 Reps
13 Reps
@9
@10
5
Chest Press (Machine)1 Set
1 Set
7 Reps
6 Reps
@10
@10
6
Skull Crusher1 Set
1 Set
8 Reps
9 Reps
@9.5
@10
Day 5
1A
T-Bar Row1 Set
1 Set
9 Reps
11 Reps
@10
@10
3A
Shrug (Barbell)1 Set
1 Set
9 Reps
8 Reps
@9
@9.5
4
Single Arm High Row (Cable)1 Set
1 Set
9 Reps
11 Reps
@9.5
@9.5
5
Seated Wide-Grip Row (Cable)1 Set
1 Set
8 Reps
12 Reps
@9
@10
6
Bicep Curl (Cable)1 Set
1 Set
9 Reps
13 Reps
@10
@9.5
7
Rear Delt Fly (Machine)1 Set
1 Set
10 Reps
14 Reps
@9.5
@9
8
Hammer Curl1 Set
1 Set
9 Reps
12 Reps
@8.5
@9