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Strength and hypertrophy program

by Anonymous

Program Description

Easy to follow , high intensity low volume program

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 24, 2025 03:02
  • Last Edited
    Feb 24, 2025 05:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Incline Bench Press (Smith Machine)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (Dumbbell)
2
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (Dumbbell)
2
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (Dumbbell)
2
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (Dumbbell)
2
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (Dumbbell)
2
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
RPE 10
2
Chest Press (Machine)
2
RPE 10
3
Single Arm Row (Cable)
4
RPE 10
4
Pull-Up (Weighted)
2
RPE 10
5
Reverse Pec Deck
2
RPE 10
6
Single Arm Tricep Extension (Cable)
2
RPE 10
7
Bayesian Curl
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 10
2
Single Arm Row (Cable)
4
RPE 10
3
Pull-Up (Weighted)
2
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Single Arm Tricep Extension (Cable)
2
RPE 10
6
Bayesian Curl
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 10
2
Single Arm Row (Cable)
4
RPE 10
3
Pull-Up (Weighted)
2
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Single Arm Tricep Extension (Cable)
2
RPE 10
6
Bayesian Curl
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 10
2
Single Arm Row (Cable)
4
RPE 10
3
Pull-Up (Weighted)
2
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Single Arm Tricep Extension (Cable)
2
RPE 10
6
Bayesian Curl
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 10
2
Single Arm Row (Cable)
4
RPE 10
3
Pull-Up (Weighted)
2
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Single Arm Tricep Extension (Cable)
2
RPE 10
6
Bayesian Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
4
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Hammer Curl
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
3
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Hammer Curl
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
3
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Hammer Curl
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
3
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Hammer Curl
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
3
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Hammer Curl
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
Week 1
1 / 5 Weeks
Day 4
1
Hip Adductor (Machine)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Press
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Leg Extension
1 Set
-
6
Single Leg Calf Raise
4 Sets
-
Day 2
1
Hip Adductor (Machine)
2 Sets
@10
2
Hack Squat
2 Sets
@10
3
Lying Leg Curl
2 Sets
@10
4
Leg Extension
2 Sets
@10
5
Single Leg Calf Raise
4 Sets
@10
6
Abs Crunch (Machine)
1 Set
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
@10
2
Chest Supported Row (Machine)
2 Sets
@10
3
Pec Deck (Machine)
2 Sets
@10
4
Lateral Raise (Cable)
2 Sets
@10
5
Preacher Curl (Dumbbell)
2 Sets
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
@10
Day 3
1
Shoulder Press (Machine)
1 Set
@10
2
Chest Press (Machine)
2 Sets
@10
3
Single Arm Row (Cable)
4 Sets
@10
4
Pull-Up (Weighted)
2 Sets
@10
5
Reverse Pec Deck
2 Sets
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
@10
7
Bayesian Curl
2 Sets
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
@10
2
Lat Pulldown
2 Sets
@10
3
Single Arm Cable Lateral Raises
4 Sets
@10
4
Reverse Pec Deck
2 Sets
@10
5
Hammer Curl
2 Sets
@10
6
Overhead Tricep Extension (Cable)
2 Sets
@10