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AJ Hypertrophy

by Joshua A.

Program Description

For bodybuilding Based on RP Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 13, 2024 03:54
  • Last Edited
    Jun 13, 2024 04:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Decline Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
5
8 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
6
8 reps
-
4
Pec Deck (Machine)
5
12 reps
-
5
Bicep Curl (EZ Bar)
5
8 reps
-
6
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Decline Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
5
8 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
6
8 reps
-
4
Pec Deck (Machine)
5
12 reps
-
5
Bicep Curl (EZ Bar)
5
8 reps
-
6
Decline Crunch
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Decline Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
5
8 reps
-
4
Pec Deck (Machine)
4
12 reps
-
5
Bicep Curl (EZ Bar)
4
8 reps
-
6
Decline Crunch
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Leg Press
6
10 reps
-
3
Standing Calf Raise
5
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Upright Row (Barbell)
4
15 reps
-
7
Preacher Curl (EZ Bar)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Leg Press
7
10 reps
-
3
Standing Calf Raise
5
8 reps
-
4
Shoulder Press (Machine)
2
12 reps
-
5
Shrug (Dumbbell)
6
20 reps
-
6
Upright Row (Barbell)
5
15 reps
-
7
Preacher Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
-
2
Leg Press
7
10 reps
-
3
Standing Calf Raise
6
8 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Shrug (Dumbbell)
7
20 reps
-
6
Upright Row (Barbell)
6
15 reps
-
7
Preacher Curl (EZ Bar)
6
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Leg Press
6
10 reps
-
3
Standing Calf Raise
5
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Upright Row (Barbell)
4
15 reps
-
7
Preacher Curl (EZ Bar)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Leg Press
7
10 reps
-
3
Standing Calf Raise
5
8 reps
-
4
Shoulder Press (Machine)
2
12 reps
-
5
Shrug (Dumbbell)
6
20 reps
-
6
Upright Row (Barbell)
5
15 reps
-
7
Preacher Curl (EZ Bar)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
8 reps
-
2
Leg Press
7
10 reps
-
3
Standing Calf Raise
6
8 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Shrug (Dumbbell)
7
20 reps
-
6
Upright Row (Barbell)
6
15 reps
-
7
Preacher Curl (EZ Bar)
6
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Leg Press
6
10 reps
-
3
Standing Calf Raise
5
8 reps
-
4
Shoulder Press (Machine)
2
10 reps
-
5
Shrug (Dumbbell)
5
20 reps
-
6
Upright Row (Barbell)
4
15 reps
-
7
Preacher Curl (EZ Bar)
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
-
2
Leg Press
7
10 reps
-
3
Standing Calf Raise
5
8 reps
-
4
Shoulder Press (Machine)
2
12 reps
-
5
Shrug (Dumbbell)
6
20 reps
-
6
Upright Row (Barbell)
5
15 reps
-
7
Preacher Curl (EZ Bar)
5
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Pull-Up (Bodyweight)
1
30 reps
-
5
Decline Sit Up (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bent Over Row (Barbell)
5
8 reps
-
4
Pull-Up (Bodyweight)
1
35 reps
-
5
Decline Sit Up (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3
Bent Over Row (Barbell)
6
8 reps
-
4
Pull-Up (Bodyweight)
1
40 reps
-
5
Decline Sit Up (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Pull-Up (Bodyweight)
1
30 reps
-
5
Decline Sit Up (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bent Over Row (Barbell)
5
8 reps
-
4
Pull-Up (Bodyweight)
1
35 reps
-
5
Decline Sit Up (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
5
8 reps
-
3
Bent Over Row (Barbell)
6
8 reps
-
4
Pull-Up (Bodyweight)
1
40 reps
-
5
Decline Sit Up (Bodyweight)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bent Over Row (Barbell)
4
8 reps
-
4
Pull-Up (Bodyweight)
1
30 reps
-
5
Decline Sit Up (Bodyweight)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Dumbbell)
5
8 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bent Over Row (Barbell)
5
8 reps
-
4
Pull-Up (Bodyweight)
1
35 reps
-
5
Decline Sit Up (Bodyweight)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Dip (Bodyweight)
1
50 reps
-
3
Overhead Extension
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
-
2
Dip (Bodyweight)
1
60 reps
-
3
Overhead Extension
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
-
2
Dip (Bodyweight)
1
70 reps
-
3
Overhead Extension
5
-
4
Tricep Pushdown (Cable)
5
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Dip (Bodyweight)
1
50 reps
-
3
Overhead Extension
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
-
2
Dip (Bodyweight)
1
60 reps
-
3
Overhead Extension
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
-
2
Dip (Bodyweight)
1
70 reps
-
3
Overhead Extension
5
-
4
Tricep Pushdown (Cable)
5
-
5
Lateral Raise (Machine)
4
10 reps
-
6
Incline Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10 reps
-
2
Dip (Bodyweight)
1
50 reps
-
3
Overhead Extension
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10 reps
-
2
Dip (Bodyweight)
1
60 reps
-
3
Overhead Extension
4
-
4
Tricep Pushdown (Cable)
4
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
-
2
Standing Calf Raise
7
12 reps
-
3
Rear Delt Fly (Machine)
4
-
4
Upright Row (Cable)
4
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Hanging Leg Raise
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
-
2
Standing Calf Raise
8
12 reps
-
3
Rear Delt Fly (Machine)
5
-
4
Upright Row (Cable)
5
-
5
Bicep Curl (Dumbbell)
1
60 reps
-
6
Hanging Leg Raise
1
35 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
-
2
Standing Calf Raise
9
12 reps
-
3
Rear Delt Fly (Machine)
6
-
4
Upright Row (Cable)
6
-
5
Bicep Curl (Dumbbell)
1
70 reps
-
6
Hanging Leg Raise
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
-
2
Standing Calf Raise
7
12 reps
-
3
Rear Delt Fly (Machine)
4
-
4
Upright Row (Cable)
4
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Hanging Leg Raise
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
-
2
Standing Calf Raise
8
12 reps
-
3
Rear Delt Fly (Machine)
5
-
4
Upright Row (Cable)
5
-
5
Bicep Curl (Dumbbell)
1
60 reps
-
6
Hanging Leg Raise
1
35 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
-
2
Standing Calf Raise
9
12 reps
-
3
Rear Delt Fly (Machine)
6
-
4
Upright Row (Cable)
6
-
5
Bicep Curl (Dumbbell)
1
70 reps
-
6
Hanging Leg Raise
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
-
2
Standing Calf Raise
7
12 reps
-
3
Rear Delt Fly (Machine)
4
-
4
Upright Row (Cable)
4
-
5
Bicep Curl (Dumbbell)
1
50 reps
-
6
Hanging Leg Raise
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
-
2
Standing Calf Raise
8
12 reps
-
3
Rear Delt Fly (Machine)
5
-
4
Upright Row (Cable)
5
-
5
Bicep Curl (Dumbbell)
1
60 reps
-
6
Hanging Leg Raise
1
35 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
15 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
-
2
Chest Supported Row (Machine)
3
15 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Hip Abductor (Machine)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
10 reps
-
2
Chest Supported Row (Machine)
4
15 reps
-
3
Lying Leg Curl
8
12 reps
-
4
Hip Abductor (Machine)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
15 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
-
2
Chest Supported Row (Machine)
3
15 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Hip Abductor (Machine)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
6
10 reps
-
2
Chest Supported Row (Machine)
4
15 reps
-
3
Lying Leg Curl
8
12 reps
-
4
Hip Abductor (Machine)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Chest Supported Row (Machine)
3
15 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Hip Abductor (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
-
2
Chest Supported Row (Machine)
3
15 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Hip Abductor (Machine)
4
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
4 Sets
8 Reps
-
4
Pec Deck (Machine)
4 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Decline Crunch
3 Sets
10 Reps
-
Day 2
1
Front Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
6 Sets
10 Reps
-
3
Standing Calf Raise
5 Sets
8 Reps
-
4
Shoulder Press (Machine)
2 Sets
10 Reps
-
5
Shrug (Dumbbell)
5 Sets
20 Reps
-
6
Upright Row (Barbell)
4 Sets
15 Reps
-
7
Preacher Curl (EZ Bar)
4 Sets
12 Reps
-
Day 3
1
Split Squat (Dumbbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Bent Over Row (Barbell)
4 Sets
8 Reps
-
4
Pull-Up (Bodyweight)
1 Set
30 Reps
-
5
Decline Sit Up (Bodyweight)
4 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
-
2
Dip (Bodyweight)
1 Set
50 Reps
-
3
Overhead Extension
4 Sets
-
4
Tricep Pushdown (Cable)
4 Sets
-
5
Lateral Raise (Machine)
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Belt Squat
4 Sets
12 Reps
-
2
Standing Calf Raise
7 Sets
12 Reps
-
3
Rear Delt Fly (Machine)
4 Sets
-
4
Upright Row (Cable)
4 Sets
-
5
Bicep Curl (Dumbbell)
1 Set
50 Reps
-
6
Hanging Leg Raise
1 Set
30 Reps
-
Day 6
1
Lat Pulldown
4 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
15 Reps
-
3
Lying Leg Curl
6 Sets
12 Reps
-
4
Hip Abductor (Machine)
3 Sets
15 Reps
-