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BoostcampPNG

Hypertrophy Basement Program

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3 athletes joined

Program Description

Hypertrophy program tailored to work alongside marathon training (less leg days)

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2024 02:37
  • Last Edited
    Aug 13, 2024 09:20

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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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bicep Curl (Barbell)
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-12 reps
RPE 8-10
1B
Pullover (Dumbbell)
3
6-12 reps
RPE 8-10
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Lat Pulldown
3
6-12 reps
RPE 8-10
2C
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8-10
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8-10
3B
Bayesian Curl
3
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3A
Nordic Curl
3
10-15 reps
RPE 8-10
3B
Lying Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-6 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Romanian Deadlift (Trap Bar)
3
8-12 reps
RPE 8-10
3A
Shrug (Barbell)
3
8-15 reps
RPE 8-10
3B
Sit Up
3
AMRAP
RPE 10
3C
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3
Lying Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-6 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Romanian Deadlift (Trap Bar)
3
8-12 reps
RPE 8-10
3A
Shrug (Barbell)
3
8-15 reps
RPE 8-10
3B
Sit Up
3
AMRAP
RPE 10
3C
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3
Lying Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-6 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Romanian Deadlift (Trap Bar)
3
8-12 reps
RPE 8-10
3A
Shrug (Barbell)
3
8-15 reps
RPE 8-10
3B
Sit Up
3
AMRAP
RPE 10
3C
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3
Lying Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-6 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Romanian Deadlift (Trap Bar)
3
8-12 reps
RPE 8-10
3A
Shrug (Barbell)
3
8-15 reps
RPE 8-10
3B
Sit Up
3
AMRAP
RPE 10
3C
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3
Lying Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-6 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Romanian Deadlift (Trap Bar)
3
8-12 reps
RPE 8-10
3A
Shrug (Barbell)
3
8-15 reps
RPE 8-10
3B
Sit Up
3
AMRAP
RPE 10
3C
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
3
6-10 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Romanian Deadlift (Trap Bar)
3
8-15 reps
RPE 8-10
2B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-10
3
Lying Leg Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-6 reps
RPE 8-10
1B
Neck Curl
3
15-20 reps
RPE 8-10
2A
Front Squat (Barbell)
3
6-10 reps
RPE 8-10
2B
Romanian Deadlift (Trap Bar)
3
8-12 reps
RPE 8-10
3A
Shrug (Barbell)
3
8-15 reps
RPE 8-10
3B
Sit Up
3
AMRAP
RPE 10
3C
Lateral Raise (Cable)
3
15-20 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3A
Dip (Bodyweight)
3
AMRAP
RPE 10
3B
Hammer Curl
3
10-15 reps
RPE 8-10
3C
Standing Calf Raise
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Concentration Curl
3
6-12 reps
RPE 8-10
1B
Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-12 reps
RPE 8-10
2B
Seated Row (Cable)
3
10-15 reps
RPE 8-10
3
Dip (Bodyweight)
3
AMRAP
RPE 10
4
Hammer Curl
3
10-15 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
6-12 Reps
@8-10
1B
Pullover (Dumbbell)
3 Sets
6-12 Reps
@8-10
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8-10
2B
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2C
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8-10
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8-10
3B
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8-10
Day 3
1A
Concentration Curl
3 Sets
6-12 Reps
@8-10
1B
Tricep Extension (Cable)
3 Sets
6-12 Reps
@8-10
2A
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@8-10
2B
Seated Row (Cable)
3 Sets
10-15 Reps
@8-10
3A
Dip (Bodyweight)
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
10-15 Reps
@8-10
3C
Standing Calf Raise
3 Sets
10-15 Reps
@8-10
Day 2
1A
Safety Bar Squat
3 Sets
6-10 Reps
@8-10
1B
Neck Curl
3 Sets
15-20 Reps
@8-10
2A
Romanian Deadlift (Trap Bar)
3 Sets
8-15 Reps
@8-10
2B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-10
3A
Nordic Curl
3 Sets
10-15 Reps
@8-10
3B
Lying Leg Raise
3 Sets
AMRAP
@10