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Strength and Hypertrophy Concurrent 8/12

by Blake Armstrong

Program Description

Build muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 02, 2025 10:18
  • Last Edited
    Mar 02, 2025 11:10
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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
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
8 reps
RPE 7
4
Tricep Pushdown (Cable)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
8 reps
RPE 7
4
Tricep Pushdown (Cable)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
8 reps
RPE 7
4
Tricep Pushdown (Cable)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
8 reps
RPE 7
4
Tricep Pushdown (Cable)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
8 reps
RPE 7
4
Tricep Pushdown (Cable)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
2
8 reps
RPE 7
4
Tricep Pushdown (Cable)
4
10 reps
RPE 7
5
Overhead Extension (Dumbbell)
4
10 reps
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Pec Deck (Machine)
2 Sets
8 Reps
@7
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
5
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@7