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Hypertrophy routine - 5 weeks

by Ante V.
4.0
(1 rating)

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
    Jun 18, 2025 08:21

Summary

Unlock your muscle-building potential with this 5-week hypertrophy routine designed for serious lifters. Comprising four training days each week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell squats, weighted pull-ups, and cable lateral raises. Each session is meticulously structured to maximize volume and intensity, ensuring you achieve optimal muscle growth. Get ready to push your limits and see real results as you commit to this focused program!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Biceps
11.6%
Middle Delts
11.1%
Front Delts
8%
Upper Back
8%
Quadriceps
8%
Abs
6.9%
Lats
5.9%
Glutes
5.9%
Hamstrings
5.9%
Chest
3.9%
Rear Delts
3.8%
Calves
3.3%
Lower Back
2.6%
Forearms
1.8%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
1
3
8 reps
8 reps
RPE 7
RPE 6
2
Preacher Curl (Barbell)
1
3
8-15 reps
8-15 reps
RPE 7
RPE 6
3
Seated Wide-Grip Row (Cable)
4
8 reps
RPE 6
4
Dip (Weighted)
3
8 reps
RPE 6
5
Tricep Pushdown (Cable)
4
8-15 reps
RPE 6
6
Incline Bench Press (Smith Machine)
3
8 reps
RPE 6
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 6
2
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 6
3
Calf Raise (Leg Press)
4
8-15 reps
RPE 6
4
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 6
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 6
2
Incline Curl (Dumbbell)
4
8-15 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 6
4
Shoulder Press (Machine)
4
8-15 reps
RPE 6
5
Rear Delt Fly (Dumbbell)
3
8-15 reps
RPE 6
6
Bicep Curl (Cable)
3
8-15 reps
RPE 6
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 6
2
Leg Extension
3
8-15 reps
RPE 6
3
Abs Crunch (Machine)
3
8-15 reps
RPE 6
4
Hanging Leg Raise
3
8-15 reps
RPE 6
5
Palms-Up Wrist Curl
3
10-15 reps
RPE 6
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