Program Description
Post-meet Hypertrophy
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout90 minutes
- CreatedApr 26, 2024 10:37
- Last EditedJun 16, 2024 07:00
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.
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Hammer Curl
3
12 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Hammer Curl
3
12 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Hammer Curl
3
12 reps
RPE 8
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Cable)
4
10 reps
RPE 7
6
Wide Grip Pull-Up
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Cable)
4
10 reps
RPE 7
6
Wide Grip Pull-Up
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 8
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Tricep Extension (Cable)
4
10 reps
RPE 7
6
Wide Grip Pull-Up
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Glute-Ham Raise
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Ab Wheel
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Bench Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 8
7
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Bench Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 8
7
Plank
3
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
10 reps
RPE 8
3
Bench Press (Barbell)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
6
Wide Grip Pull-Up
3
AMRAP
RPE 8
7
Plank
3
1 mins
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
High Bar Squat (Barbell)4 Sets
10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8
3
Leg Extension3 Sets
12 Reps
@8
4
Standing Calf Raise3 Sets
12 Reps
@8
5
Hammer Curl3 Sets
12 Reps
@8
6
Bicep Curl (Barbell)3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)4 Sets
10 Reps
@8
2
Rear Delt Fly (Dumbbell)3 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)4 Sets
12 Reps
@8
5
Tricep Extension (Cable)4 Sets
10 Reps
@7
6
Wide Grip Pull-Up4 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
@8
3
Glute-Ham Raise3 Sets
12 Reps
@8
4
Leg Curl3 Sets
12 Reps
@8
5
Ab Wheel3 Sets
12 Reps
@7
Day 4
1
Front Squat (Barbell)4 Sets
10 Reps
@8
2
Bench Press (Barbell)4 Sets
10 Reps
@8
3
Bench Press (Barbell)3 Sets
10 Reps
@8
4
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@8
5
Face Pull3 Sets
12 Reps
@8
6
Wide Grip Pull-Up3 Sets
AMRAP
@8
7
Plank3 Sets
1 mins
@10