Program Description
Hypertrophy program tailored to work alongside marathon training (less leg days)
Program Overview
- LevelNovice
- GoalBodybuilding, Athletics, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 18, 2024 02:37
- Last EditedAug 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.
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Chest
13.1%
Biceps
11.6%
Front Delts
9.3%
Lats
8.7%
Upper Back
6.5%
Middle Delts
6.2%
Hamstrings
5.6%
Abs
5.2%
Glutes
4.8%
Quadriceps
4.2%
Lower Back
3.7%
Neck
3.1%
Forearms
1.2%
Adductors
0.9%
Rear Delts
0.6%
Calves
0.3%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
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 Pulldown3 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 Curl3 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 Curl3 Sets
10-15 Reps
@8-10
3C
Standing Calf Raise3 Sets
10-15 Reps
@8-10
Day 2
1A
Safety Bar Squat3 Sets
6-10 Reps
@8-10
1B
Neck Curl3 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 Curl3 Sets
10-15 Reps
@8-10
3B
Lying Leg Raise3 Sets
AMRAP
@10