Logan’s hypertrophy

by Logan D.

Program Description

Strength

Program Overview

Level
Novice, Intermediate
Goal
Muscle & Sculpting, Powerbuilding, Bodybuilding, Athletics
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Dec 16, 2024 11:13
Last Edited
Dec 17, 2024 12:03

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Romanian Deadlift (Barbell)

2

6-8 reps

75%

2

Lying Leg Curl

3

12-15 reps

RPE 7.5

3

Pendlay Row

2

6-8 reps

-

4

Stiff Leg Deadlift (Dumbbell)

3

10-12 reps

-

5

Seated Wide-Grip Row (Cable)

3

10 reps

RPE 8.5

6

Nordic Curl

2

RPE 9

7

Single Leg Press

2

12 reps

RPE 8

8

Face Pull

2

12 reps

RPE 8

Day 2

1

Incline Chest Press (Machine)

1

1

1

12 reps

10 reps

8 reps

RPE 8

RPE 8

RPE 8

2

Incline Bench Press (Dumbbell)

3

12 reps

RPE 8

3

Chest Fly (Cable)

2

15 reps

RPE 10

4

Cable Crossover

2

12 reps

RPE 8

5

Overhead Tricep Extension (Cable)

3

12 reps

RPE 8

6

21s (EZ Bar)

3

7 reps

RPE 8

7

Incline Curl (Dumbbell)

3

12 reps

RPE 8

8

Bicep Curl (Cable)

3

12 reps

RPE 8

9

Bicep Curl (Cable)

3

12 reps

RPE 8

Day 1

1

Romanian Deadlift (Barbell)

2 Sets

6-8 Reps

75%

2

Lying Leg Curl

3 Sets

12-15 Reps

@7.5

3

Pendlay Row

2 Sets

6-8 Reps

-

4

Stiff Leg Deadlift (Dumbbell)

3 Sets

10-12 Reps

-

5

Seated Wide-Grip Row (Cable)

3 Sets

10 Reps

@8.5

6

Nordic Curl

2 Sets

@9

7

Single Leg Press

2 Sets

12 Reps

@8

8

Face Pull

2 Sets

12 Reps

@8

Day 2

1

Incline Chest Press (Machine)

1 Set

1 Set

1 Set

12 Reps

10 Reps

8 Reps

@8

@8

@8

2

Incline Bench Press (Dumbbell)

3 Sets

12 Reps

@8

3

Chest Fly (Cable)

2 Sets

15 Reps

@10

4

Cable Crossover

2 Sets

12 Reps

@8

5

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

@8

6

21s (EZ Bar)

3 Sets

7 Reps

@8

7

Incline Curl (Dumbbell)

3 Sets

12 Reps

@8

8

Bicep Curl (Cable)

3 Sets

12 Reps

@8

9

Bicep Curl (Cable)

3 Sets

12 Reps

@8