logo
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.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Hamstrings
11.6%
Triceps
11.5%
Glutes
9.9%
Chest
9.8%
Upper Back
7.3%
Abs
6.7%
Biceps
6.1%
Front Delts
5.6%
Lats
4.9%
Lower Back
4.5%
Rear Delts
4.2%
Calves
2.1%
Middle Delts
2.1%
Forearms
0.8%
Adductors
0.6%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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