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BoostcampPNG

Hypertrophy Plan (1)

by Rishabh T.
2 athletes joined

Program Description

Build Muscle

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 02:59
  • Last Edited
    Feb 17, 2025 03:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
2
Chest Fly (Cable)
1
AMRAP
-
3
Deficit Push Up
1
AMRAP
-
4
Lat Pulldown
3
10-15 reps
-
5
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
2
Chest Fly (Cable)
2
AMRAP
-
3
Deficit Push Up
2
AMRAP
-
4
Lat Pulldown
3
10-15 reps
-
5
Seated Row (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
2
Chest Fly (Cable)
2
AMRAP
-
3
Deficit Push Up
2
AMRAP
-
4
Lat Pulldown
3
10-15 reps
-
5
Seated Row (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
2
Chest Fly (Cable)
2
AMRAP
-
3
Deficit Push Up
2
AMRAP
-
4
Lat Pulldown
3
10-15 reps
-
5
Seated Row (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
80%
70%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Chest Fly (Cable)
2
AMRAP
-
4
Deficit Push Up
2
AMRAP
-
5
Lat Pulldown
3
10-15 reps
-
6
Seated Row (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
2
Lateral Raise (Cable)
2
AMRAP
-
3
Reverse Pec Deck
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Preacher Curl (Dumbbell)
2
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
2
Lateral Raise (Cable)
2
AMRAP
-
3
Reverse Pec Deck
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Preacher Curl (Dumbbell)
2
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
2
Lateral Raise (Cable)
2
AMRAP
-
3
Reverse Pec Deck
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Preacher Curl (Dumbbell)
2
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
2
Lateral Raise (Cable)
2
AMRAP
-
3
Reverse Pec Deck
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Preacher Curl (Dumbbell)
2
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
10 reps
80%
70%
2
Overhead Press (Barbell)
1
AMRAP
60%
3
Lateral Raise (Cable)
2
AMRAP
-
4
Reverse Pec Deck
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Hammer Curl
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
AMRAP
-
8
Preacher Curl (Dumbbell)
2
AMRAP
-
9
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
2
Leg Press
1
AMRAP
-
3
Leg Curl
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
6
Seated Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
2
Leg Press
2
10-15 reps
RPE 6-7
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Standing Calf Raise
3
AMRAP
-
6
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
2
Leg Press
2
10-15 reps
RPE 6-7
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Standing Calf Raise
3
AMRAP
-
6
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
2
Leg Press
2
10-15 reps
RPE 6-7
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Standing Calf Raise
3
AMRAP
-
6
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
5 reps
10 reps
80%
70%
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
60%
3
Leg Press
2
10-15 reps
RPE 6-7
4
Leg Curl
2
AMRAP
-
5
Leg Extension
2
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Underhand Lat Pulldown
1
AMRAP
-
3
Chest Supported Row (Machine)
1
-
4
Incline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
5
Chest Fly (Cable)
1
AMRAP
-
6
Deficit Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Underhand Lat Pulldown
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
5
Chest Fly (Cable)
2
AMRAP
-
6
Deficit Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Underhand Lat Pulldown
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
5
Chest Fly (Cable)
2
AMRAP
-
6
Deficit Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Underhand Lat Pulldown
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
5
Chest Fly (Cable)
2
AMRAP
-
6
Deficit Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Underhand Lat Pulldown
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
1
3
5 reps
10 reps
80%
70%
5
Incline Bench Press (Dumbbell)
1
AMRAP
60%
6
Chest Fly (Cable)
2
AMRAP
-
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
2
Leg Press
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
3
Leg Curl
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Calf Raise
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Seated Calf Raise
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Seated Calf Raise
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Seated Calf Raise
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
5 reps
10 reps
80%
70%
2
Leg Press
1
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Leg Extension
2
AMRAP
-
6
Seated Calf Raise
3
AMRAP
-
7
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
2
Chest Fly (Cable)
1 Set
AMRAP
-
3
Deficit Push Up
1 Set
AMRAP
-
4
Lat Pulldown
3 Sets
10-15 Reps
-
5
Seated Row (Cable)
2 Sets
AMRAP
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
2
Lateral Raise (Cable)
2 Sets
AMRAP
-
3
Reverse Pec Deck
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
5
Hammer Curl
2 Sets
AMRAP
-
6
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
-
7
Preacher Curl (Dumbbell)
2 Sets
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
-
Day 5
1
Bicep Curl (Cable)
2 Sets
AMRAP
-
2
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
3
Preacher Curl (Dumbbell)
2 Sets
AMRAP
-
4
Single Arm Overhead Tricep Extension
2 Sets
AMRAP
-
5
Overhead Press (Dumbbell)
2 Sets
AMRAP
-
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
7
Lateral Raise (Cable)
2 Sets
AMRAP
-
8
Reverse Pec Deck
2 Sets
AMRAP
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
2
Leg Press
1 Set
AMRAP
-
3
Leg Curl
1 Set
AMRAP
-
4
Leg Extension
1 Set
AMRAP
-
5
Standing Calf Raise
2 Sets
AMRAP
-
6
Seated Calf Raise
2 Sets
AMRAP
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Underhand Lat Pulldown
1 Set
AMRAP
-
3
Chest Supported Row (Machine)
1 Set
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
5
Chest Fly (Cable)
1 Set
AMRAP
-
6
Deficit Push Up
1 Set
AMRAP
-
Day 6
1
Rack Pull (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
2
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
3
Leg Curl
1 Set
AMRAP
-
4
Leg Extension
1 Set
AMRAP
-
5
Seated Calf Raise
2 Sets
AMRAP
-
6
Standing Calf Raise
2 Sets
AMRAP
-