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BoostcampPNG

1.2K-Hypertrophy

by Fit Matt Fat Matt

Program Description

Post-meet Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 26, 2024 10:37
  • Last Edited
    Jun 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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
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 Extension
3 Sets
12 Reps
@8
4
Standing Calf Raise
3 Sets
12 Reps
@8
5
Hammer Curl
3 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-Up
4 Sets
AMRAP
-
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Glute-Ham Raise
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Ab Wheel
3 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 Pull
3 Sets
12 Reps
@8
6
Wide Grip Pull-Up
3 Sets
AMRAP
@8
7
Plank
3 Sets
1 mins
@10