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Hypertrophy routine - 5 weeks

by Ante V.

Program Description

This program is focused on full budy hypertrophy with specialization on shoulders and arms. This is program consists of one meso cycle.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 26, 2024 06:31
  • Last Edited
    Aug 29, 2024 03:31
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 7
2
Preacher Curl (Barbell)
4
8-15 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 7
4
Dip (Weighted)
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7
6
Incline Bench Press (Smith Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 8
2
Preacher Curl (Barbell)
4
8-15 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-15 reps
RPE 8
6
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 9
2
Preacher Curl (Barbell)
4
8-15 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 10
2
Preacher Curl (Barbell)
4
8-15 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 9
4
Dip (Weighted)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
8 reps
RPE 9
2
Preacher Curl (Barbell)
4
8-15 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
4
8-15 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 7
3
Calf Raise (Leg Press)
4
8-15 reps
RPE 7
4
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 8
3
Calf Raise (Leg Press)
4
8-15 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Calf Raise (Leg Press)
4
8-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
3
Calf Raise (Leg Press)
4
8-15 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 9
3
Calf Raise (Leg Press)
4
8-15 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-12 reps
RPE 7
2
Incline Curl (Dumbbell)
4
8-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 7
4
Shoulder Press (Machine)
4
8-15 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 7
6
Bicep Curl (Cable)
3
8-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-12 reps
RPE 8
2
Incline Curl (Dumbbell)
4
8-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 8
4
Shoulder Press (Machine)
4
8-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-12 reps
RPE 9
2
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4
Shoulder Press (Machine)
4
8-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
6
Bicep Curl (Cable)
3
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-12 reps
RPE 10
2
Incline Curl (Dumbbell)
4
8-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
4
Shoulder Press (Machine)
4
8-15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 9
6
Bicep Curl (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
3-12 reps
RPE 9
2
Incline Curl (Dumbbell)
4
8-15 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 9
4
Shoulder Press (Machine)
4
8-15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 8
6
Bicep Curl (Cable)
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 7
2
Leg Extension
3
8-15 reps
RPE 7
3
Abs Crunch (Machine)
3
8-15 reps
RPE 7
4
Hanging Leg Raise
3
8-15 reps
RPE 7
5
Palms-Up Wrist Curl
3
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
2
Leg Extension
3
8-15 reps
RPE 8
3
Abs Crunch (Machine)
3
8-15 reps
RPE 8
4
Hanging Leg Raise
3
8-15 reps
RPE 8
5
Palms-Up Wrist Curl
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 9
2
Leg Extension
3
8-15 reps
RPE 9
3
Abs Crunch (Machine)
3
8-15 reps
RPE 9
4
Hanging Leg Raise
3
8-15 reps
RPE 9
5
Palms-Up Wrist Curl
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 10
2
Leg Extension
3
8-15 reps
RPE 9
3
Abs Crunch (Machine)
3
8-15 reps
RPE 10
4
Hanging Leg Raise
3
8-15 reps
RPE 9
5
Palms-Up Wrist Curl
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 9
2
Leg Extension
3
8-15 reps
RPE 8
3
Abs Crunch (Machine)
3
8-15 reps
RPE 9
4
Hanging Leg Raise
3
8-15 reps
RPE 8
5
Palms-Up Wrist Curl
3
10-15 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Lateral Raise (Cable)
4 Sets
8 Reps
@7
2
Preacher Curl (Barbell)
4 Sets
8-15 Reps
@7
3
Seated Wide-Grip Row (Cable)
4 Sets
8 Reps
@7
4
Dip (Weighted)
3 Sets
8 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
8-15 Reps
@7
6
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@7
Day 2
1
Squat (Barbell)
4 Sets
8-12 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7
3
Calf Raise (Leg Press)
4 Sets
8-15 Reps
@7
4
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@7
Day 3
1
Pull-Up (Weighted)
4 Sets
3-12 Reps
@7
2
Incline Curl (Dumbbell)
4 Sets
8-15 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@7
4
Shoulder Press (Machine)
4 Sets
8-15 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
8-15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
8-15 Reps
@7
Day 4
1
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@7
2
Leg Extension
3 Sets
8-15 Reps
@7
3
Abs Crunch (Machine)
3 Sets
8-15 Reps
@7
4
Hanging Leg Raise
3 Sets
8-15 Reps
@7
5
Palms-Up Wrist Curl
3 Sets
10-15 Reps
@7