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Hypertrophy freestyle

by Jeremy Mcnutt
1 athletes joined

Program Description

To work on muscle endurance with focus on hypertrophy as a endurance filler between strength programs

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 10:11
  • Last Edited
    Feb 25, 2025 08:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
12+ reps
RPE 6
2
Sissy Squat (Weighted)
4
12 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 6
4
Standing Calf Raise
6
20 reps
RPE 8
5
Front Raise
4
12 reps
RPE 6
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
7
Reverse Pec Deck
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
12+ reps
RPE 7
2
Sissy Squat (Weighted)
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Standing Calf Raise
6
20 reps
RPE 8
5
Front Raise
4
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
7
Reverse Pec Deck
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 6
4
Standing Calf Raise
6
20 reps
RPE 8
5
Upright Row (Dumbbell)
4
12 reps
RPE 8
6
Iron Crosses
4
12 reps
RPE 8
7
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
10-12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Standing Calf Raise
6
20 reps
RPE 8
5
Upright Row (Dumbbell)
4
12 reps
RPE 9
6
Iron Crosses
4
12 reps
RPE 9
7
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 6
3
Low To High Cable Crossovers
4
12 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 6
5
Reverse Grip Tricep Pulldowns
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Low To High Cable Crossovers
4
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Reverse Grip Tricep Pulldowns
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Low To High Cable Crossovers
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Reverse Grip Tricep Pulldowns
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Low To High Cable Crossovers
4
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
5
Reverse Grip Tricep Pulldowns
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
2
Leg Curl
4
12 reps
RPE 6
3
Back Extension
4
12 reps
RPE 6
4
Standing Calf Raise
6
20 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
2
Leg Curl
4
12 reps
RPE 7
3
Back Extension
4
12 reps
RPE 7
4
Standing Calf Raise
6
20 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Leg Curl
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Standing Calf Raise
6
20 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 9
3
Back Extension
4
12 reps
RPE 9
4
Standing Calf Raise
6
20 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 6
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 6
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 6
4
Incline Curl (Dumbbell)
4
12 reps
RPE 6
5
Single Arm High Row (Cable)
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 7
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
12 reps
RPE 7
5
Single Arm High Row (Cable)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
5
Single Arm High Row (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 9
5
Single Arm High Row (Cable)
4
12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Box Squat (Barbell)
4 Sets
12+ Reps
@6
2
Sissy Squat (Weighted)
4 Sets
12 Reps
@6
3
Leg Extension
4 Sets
12 Reps
@6
4
Standing Calf Raise
6 Sets
20 Reps
@8
5
Front Raise
4 Sets
12 Reps
@6
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6
7
Reverse Pec Deck
4 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@6
3
Low To High Cable Crossovers
4 Sets
12 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
5
Reverse Grip Tricep Pulldowns
4 Sets
12 Reps
@6
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
2
Leg Curl
4 Sets
12 Reps
@6
3
Back Extension
4 Sets
12 Reps
@6
4
Standing Calf Raise
6 Sets
20 Reps
@8
5
Abs Crunch (Machine)
4 Sets
20 Reps
@6
Day 4
1
Wide Grip Lat Pulldown
4 Sets
12 Reps
@6
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@6
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@6
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
@6
5
Single Arm High Row (Cable)
4 Sets
12 Reps
@6