Program Description
Hypertrophy gainsi ir
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout60 minutes
- CreatedNov 26, 2024 06:51
- Last EditedNov 26, 2024 10:01
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
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
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Pull-Up (Weighted)
2
1
8-10 reps
4-6 reps
RPE 9
RPE 6
3
Incline Chest Press (Machine)
3
12-15 reps
RPE 9
4
T-Bar Row
3
12-15 reps
RPE 9
5
Full ROM Lateral Raise
3
10-20 reps
RPE 8
6
Y Raise
3
10-20 reps
-
7
Back Extension (Weighted)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-20 reps
RPE 8
2
Leg Extension
3
10-20 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Hack Squat
3
8-12 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10-20 reps
RPE 8
6A
Face Away Cable Curl
2
10-12 reps
RPE 8
6B
Skull Crusher (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 6
7
Back Extension (Weighted)
3
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2
Close Grip Bench Press (Smith Machine)
2
10-12 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-20 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 7
5B
Upright Row (Dumbbell)
3
10-20 reps
RPE 7
6
Face Pull
2
1
10-15 reps
15-25 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
RPE 8
2
Ab Wheel
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Hip Thrust (Machine)
3
15-20 reps
RPE 8
4
Hip Abductor (Machine)
3
15-20 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-20 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-15 reps
RPE 8
2
Seated Row (Cable)
3
12-15 reps
RPE 8
3
Chest Press (Machine)
3
12-15 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5
Lateral Raise (Cable)
3
AMRAP
RPE 8
6
Lateral Raise (Machine)
3
AMRAP
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
AMRAP
RPE 8
2
Ab Wheel
4
12 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
2
Pull-Up (Weighted)2 Sets
1 Set
8-10 Reps
4-6 Reps
@9
@6
3
Incline Chest Press (Machine)3 Sets
12-15 Reps
@9
4
T-Bar Row3 Sets
12-15 Reps
@9
5
Full ROM Lateral Raise3 Sets
10-20 Reps
@8
6
Y Raise3 Sets
10-20 Reps
-
7
Back Extension (Weighted)3 Sets
10-20 Reps
@8
Day 2
1
Leg Curl3 Sets
10-20 Reps
@8
2
Leg Extension3 Sets
10-20 Reps
@8
3
Leg Press3 Sets
12-15 Reps
@8
4
Hack Squat3 Sets
8-12 Reps
@8
5
Incline Curl (Dumbbell)2 Sets
10-20 Reps
@8
6A
Face Away Cable Curl2 Sets
10-12 Reps
@8
6B
Skull Crusher (Dumbbell)2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@6
7
Back Extension (Weighted)3 Sets
10-20 Reps
@8
Day 3
1
Bench Press (Smith Machine)3 Sets
10-12 Reps
@8
2
Close Grip Bench Press (Smith Machine)2 Sets
10-12 Reps
@8
3
Chest Supported Row (Dumbbell)3 Sets
12-15 Reps
@8
4
Lat Pulldown (Neutral Grip)3 Sets
10-20 Reps
@8
5A
Lateral Raise (Dumbbell)3 Sets
10-20 Reps
@7
5B
Upright Row (Dumbbell)3 Sets
10-20 Reps
@7
6
Face Pull2 Sets
1 Set
10-15 Reps
15-25 Reps
@9
@10
Day 5
1
Lying Leg Curl3 Sets
10-20 Reps
@8
2
Leg Press3 Sets
12-15 Reps
@8
3
Hip Thrust (Machine)3 Sets
15-20 Reps
@8
4
Hip Abductor (Machine)3 Sets
15-20 Reps
@8
5
Tricep Pushdown (Cable)3 Sets
10-20 Reps
@8
6
Incline Curl (Dumbbell)3 Sets
12-15 Reps
@8
Day 6
1
Chest Fly (Machine)3 Sets
12-15 Reps
@8
2
Seated Row (Cable)3 Sets
12-15 Reps
@8
3
Chest Press (Machine)3 Sets
12-15 Reps
@8
4
Lat Pulldown (Close Grip)3 Sets
10-12 Reps
@8
5
Lateral Raise (Cable)3 Sets
AMRAP
@8
6
Lateral Raise (Machine)3 Sets
AMRAP
@8
Day 4
1
Run1 Set
AMRAP
@8
2
Ab Wheel4 Sets
12 Reps
@8
Day 7
1
Run1 Set
AMRAP
@8
2
Ab Wheel4 Sets
12 Reps
@8