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BoostcampPNG

Monster Hunter- Hypertrophy Cycle

by Cameron J O’Neal
1 athletes joined

Program Description

READ BEFORE TRAINING HYPERTROPHY CYCLE Main purpose of this program is have be able to train with a small amount of equipment as possible. The program assumes that you have at minimum a door pull up bar and a few dumbbells around your home. Training is just a way to get jacked and stacked but the real building and sculpting of the muscles come from sleeping, eating and drinking water. Always make sure that you eat to support your training so that you gain good muscle and strength when training. Nice and solid program to start training or just a little something to have if you’re in need of equipment and whatnot.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 31, 2024 12:52
  • Last Edited
    Dec 04, 2024 11:57

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2
Push Up
4
AMRAP
RPE 10
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
5
10-15 reps
RPE 10
5
Front Raise
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2
Push Up
4
AMRAP
RPE 10
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
5
10-15 reps
RPE 10
5
Front Raise
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2
Push Up
4
AMRAP
RPE 10
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
5
10-15 reps
RPE 10
5
Front Raise
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2
Push Up
4
AMRAP
RPE 10
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
5
10-15 reps
RPE 10
5
Front Raise
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2
Push Up
4
AMRAP
RPE 10
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
5
10-15 reps
RPE 10
5
Front Raise
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2
Push Up
4
AMRAP
RPE 10
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
5
10-15 reps
RPE 10
5
Front Raise
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2
Push Up
4
AMRAP
RPE 10
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
5
10-15 reps
RPE 10
5
Front Raise
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
2
Push Up
4
AMRAP
RPE 10
3
Bench Press (Dumbbell)
4
8-12 reps
RPE 9.5
4
Seated Shoulder Press (Dumbbell)
5
10-15 reps
RPE 10
5
Front Raise
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3
French Press
3
8-10 reps
RPE 9.5
4
Push Up
4
AMRAP
RPE 10
5
Dip (Weighted)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3
French Press
3
8-10 reps
RPE 9.5
4
Push Up
4
AMRAP
RPE 10
5
Dip (Weighted)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3
French Press
3
8-10 reps
RPE 9.5
4
Push Up
4
AMRAP
RPE 10
5
Dip (Weighted)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3
French Press
3
8-10 reps
RPE 9.5
4
Push Up
4
AMRAP
RPE 10
5
Dip (Weighted)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3
French Press
3
8-10 reps
RPE 9.5
4
Push Up
4
AMRAP
RPE 10
5
Dip (Weighted)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3
French Press
3
8-10 reps
RPE 9.5
4
Push Up
4
AMRAP
RPE 10
5
Dip (Weighted)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3
French Press
3
8-10 reps
RPE 9.5
4
Push Up
4
AMRAP
RPE 10
5
Dip (Weighted)
5
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
5
12-15 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
3
French Press
3
8-10 reps
RPE 9.5
4
Push Up
4
AMRAP
RPE 10
5
Dip (Weighted)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
AMRAP
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Upright Row (Dumbbell)
4
10-15 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9.5
4
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
AMRAP
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Upright Row (Dumbbell)
4
10-15 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9.5
4
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
AMRAP
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Upright Row (Dumbbell)
4
10-15 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9.5
4
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
AMRAP
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Upright Row (Dumbbell)
4
10-15 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9.5
4
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
AMRAP
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Upright Row (Dumbbell)
4
10-15 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9.5
4
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
AMRAP
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Upright Row (Dumbbell)
4
10-15 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9.5
4
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
AMRAP
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Upright Row (Dumbbell)
4
10-15 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9.5
4
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
5
AMRAP
RPE 10
1B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
2
Upright Row (Dumbbell)
4
10-15 reps
RPE 9.5
3
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 9.5
4
Shrug (Dumbbell)
5
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 9
2
Lunge (Kettlebell)
3
12-15 reps
RPE 9.5
3
Standing Calf Raise
5
AMRAP
RPE 10
4
Goblet Squat
4
AMRAP
RPE 9.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 9
2
Lunge (Kettlebell)
3
12-15 reps
RPE 9.5
3
Standing Calf Raise
5
AMRAP
RPE 10
4
Goblet Squat
4
AMRAP
RPE 9.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 9
2
Lunge (Kettlebell)
3
12-15 reps
RPE 9.5
3
Standing Calf Raise
5
AMRAP
RPE 10
4
Goblet Squat
4
AMRAP
RPE 9.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 9
2
Lunge (Kettlebell)
3
12-15 reps
RPE 9.5
3
Standing Calf Raise
5
AMRAP
RPE 10
4
Goblet Squat
4
AMRAP
RPE 9.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 9
2
Lunge (Kettlebell)
3
12-15 reps
RPE 9.5
3
Standing Calf Raise
5
AMRAP
RPE 10
4
Goblet Squat
4
AMRAP
RPE 9.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 9
2
Lunge (Kettlebell)
3
12-15 reps
RPE 9.5
3
Standing Calf Raise
5
AMRAP
RPE 10
4
Goblet Squat
4
AMRAP
RPE 9.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 9
2
Lunge (Kettlebell)
3
12-15 reps
RPE 9.5
3
Standing Calf Raise
5
AMRAP
RPE 10
4
Goblet Squat
4
AMRAP
RPE 9.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10-15 reps
RPE 9
2
Lunge (Kettlebell)
3
12-15 reps
RPE 9.5
3
Standing Calf Raise
5
AMRAP
RPE 10
4
Goblet Squat
4
AMRAP
RPE 9.5
5
Snatch (Kettlebell)
3
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 9
3
Hammer Curl
5
12-15 reps
RPE 9.5
4
French Press
4
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 9
3
Hammer Curl
5
12-15 reps
RPE 9.5
4
French Press
4
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 9
3
Hammer Curl
5
12-15 reps
RPE 9.5
4
French Press
4
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 9
3
Hammer Curl
5
12-15 reps
RPE 9.5
4
French Press
4
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 9
3
Hammer Curl
5
12-15 reps
RPE 9.5
4
French Press
4
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 9
3
Hammer Curl
5
12-15 reps
RPE 9.5
4
French Press
4
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 9
3
Hammer Curl
5
12-15 reps
RPE 9.5
4
French Press
4
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
5
AMRAP
RPE 10
2
Sit Up
3
AMRAP
RPE 9
3
Hammer Curl
5
12-15 reps
RPE 9.5
4
French Press
4
10-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
2
Push Up
4 Sets
AMRAP
@10
3
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9.5
4
Seated Shoulder Press (Dumbbell)
5 Sets
10-15 Reps
@10
5
Front Raise
4 Sets
AMRAP
@10
Day 2
1
Hammer Curl
5 Sets
12-15 Reps
@9.5
2
Reverse Bicep Curl (Dumbbell)
3 Sets
AMRAP
@10
3
French Press
3 Sets
8-10 Reps
@9.5
4
Push Up
4 Sets
AMRAP
@10
5
Dip (Weighted)
5 Sets
AMRAP
@10
Day 3
1A
Pull-Up (Weighted)
5 Sets
AMRAP
@10
1B
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
2
Upright Row (Dumbbell)
4 Sets
10-15 Reps
@9.5
3
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
@9.5
4
Shrug (Dumbbell)
5 Sets
AMRAP
@10
Day 5
1
Hanging Leg Raise
5 Sets
AMRAP
@10
2
Sit Up
3 Sets
AMRAP
@9
3
Hammer Curl
5 Sets
12-15 Reps
@9.5
4
French Press
4 Sets
10-15 Reps
@10
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
10-15 Reps
@9
2
Lunge (Kettlebell)
3 Sets
12-15 Reps
@9.5
3
Standing Calf Raise
5 Sets
AMRAP
@10
4
Goblet Squat
4 Sets
AMRAP
@9.5
5
Snatch (Kettlebell)
3 Sets
8-10 Reps
@10