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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.
down_app
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
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
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