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Harry's Hypertrophy Program Version H1A

by Harrison M.
1 athletes joined

Program Description

Abstract: This program was developed and methodically produced based on Harrison S. McDermott’s personal knowledge and understanding of hypertrophy and strength gain. This program is NOT intended to be a typical program, or to be used as the pinnacle of power building training. This program is intended for the use of individuals who are beyond beginners, and well into the intermediate and potentially advanced end of the training spectrum.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 21, 2025 09:12
  • Last Edited
    Jun 18, 2025 11:54

Summary

Embark on an 8-week journey with Harry's Hypertrophy Program Version H1A, designed for those serious about building muscle and strength. This intensive 6-day-a-week regimen targets all major muscle groups through a mix of compound and isolation exercises, ensuring balanced development and maximum hypertrophy. With a focus on progressive overload, you'll push your limits and witness tangible gains. Equip yourself with a full gym and get ready to transform your physique!
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8-20 reps
8-20 reps
6-18 reps
RPE 8
RPE 9
RPE 9
3
Sissy Squat
1
1
1
10-25 reps
10-25 reps
8-25 reps
RPE 8
RPE 9
RPE 9
4
Standing Calf Raise
4
10-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8-20 reps
8-20 reps
6-18 reps
RPE 8
RPE 9
RPE 9
3
Sissy Squat
1
1
1
10-25 reps
10-25 reps
8-25 reps
RPE 8
RPE 9
RPE 9
4
Standing Calf Raise
4
10-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8-20 reps
8-20 reps
6-18 reps
RPE 8
RPE 9
RPE 9
3
Sissy Squat
1
1
1
10-25 reps
10-25 reps
8-25 reps
RPE 8
RPE 9
RPE 9
4
Standing Calf Raise
4
10-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8-20 reps
8-20 reps
6-18 reps
RPE 8
RPE 9
RPE 9
3
Sissy Squat
1
1
1
10-25 reps
10-25 reps
8-25 reps
RPE 8
RPE 9
RPE 9
4
Standing Calf Raise
4
10-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8-20 reps
8-20 reps
6-18 reps
RPE 8
RPE 9
RPE 9
3
Sissy Squat
1
1
1
10-25 reps
10-25 reps
8-25 reps
RPE 8
RPE 9
RPE 9
4
Standing Calf Raise
4
10-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8-20 reps
8-20 reps
6-18 reps
RPE 8
RPE 9
RPE 9
3
Sissy Squat
1
1
1
10-25 reps
10-25 reps
8-25 reps
RPE 8
RPE 9
RPE 9
4
Standing Calf Raise
4
10-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8-20 reps
8-20 reps
6-18 reps
RPE 8
RPE 9
RPE 9
3
Sissy Squat
1
1
1
10-25 reps
10-25 reps
8-25 reps
RPE 8
RPE 9
RPE 9
4
Standing Calf Raise
4
10-25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5-12 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 8
2
Lying Leg Curl
1
1
1
8-20 reps
8-20 reps
6-18 reps
RPE 8
RPE 9
RPE 9
3
Sissy Squat
1
1
1
10-25 reps
10-25 reps
8-25 reps
RPE 8
RPE 9
RPE 9
4
Standing Calf Raise
4
10-25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-12 reps
3-12 reps
3-12 reps
3-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 7.5
2
Dip (Weighted)
2
6-15 reps
RPE 8.5
3
Lateral Raise (Machine)
4
8-20 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-12 reps
3-12 reps
3-12 reps
3-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 7.5
2
Dip (Weighted)
2
6-15 reps
RPE 8.5
3
Lateral Raise (Machine)
4
8-20 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-12 reps
3-12 reps
3-12 reps
3-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 7.5
2
Dip (Weighted)
2
6-15 reps
RPE 8.5
3
Lateral Raise (Machine)
4
8-20 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-12 reps
3-12 reps
3-12 reps
3-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 7.5
2
Dip (Weighted)
2
6-15 reps
RPE 8.5
3
Lateral Raise (Machine)
4
8-20 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-12 reps
3-12 reps
3-12 reps
3-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 7.5
2
Dip (Weighted)
2
6-15 reps
RPE 8.5
3
Lateral Raise (Machine)
4
8-20 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-12 reps
3-12 reps
3-12 reps
3-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 7.5
2
Dip (Weighted)
2
6-15 reps
RPE 8.5
3
Lateral Raise (Machine)
4
8-20 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-12 reps
3-12 reps
3-12 reps
3-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 7.5
2
Dip (Weighted)
2
6-15 reps
RPE 8.5
3
Lateral Raise (Machine)
4
8-20 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3-12 reps
3-12 reps
3-12 reps
3-12 reps
RPE 8
RPE 9
RPE 9.5
RPE 7.5
2
Dip (Weighted)
2
6-15 reps
RPE 8.5
3
Lateral Raise (Machine)
4
8-20 reps
-
4
Chest Supported Row (Machine)
4
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
4
10-25 reps
-
2
Reverse Nordic Curl
1
2
6-15 reps
6-15 reps
-
-
3
Overhead Tricep Extension (Cable)
5
8-15 reps
-
4
Bicep Curl (Machine)
5
8-15 reps
-
5
Rear Delt Fly (Machine)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
4
10-25 reps
-
2
Reverse Nordic Curl
1
2
6-15 reps
6-15 reps
-
-
3
Overhead Tricep Extension (Cable)
5
8-15 reps
-
4
Bicep Curl (Machine)
5
8-15 reps
-
5
Rear Delt Fly (Machine)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
4
10-25 reps
-
2
Reverse Nordic Curl
1
2
6-15 reps
6-15 reps
-
-
3
Overhead Tricep Extension (Cable)
5
8-15 reps
-
4
Bicep Curl (Machine)
5
8-15 reps
-
5
Rear Delt Fly (Machine)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
4
10-25 reps
-
2
Reverse Nordic Curl
1
2
6-15 reps
6-15 reps
-
-
3
Overhead Tricep Extension (Cable)
5
8-15 reps
-
4
Bicep Curl (Machine)
5
8-15 reps
-
5
Rear Delt Fly (Machine)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
4
10-25 reps
-
2
Reverse Nordic Curl
1
2
6-15 reps
6-15 reps
-
-
3
Overhead Tricep Extension (Cable)
5
8-15 reps
-
4
Bicep Curl (Machine)
5
8-15 reps
-
5
Rear Delt Fly (Machine)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
4
10-25 reps
-
2
Reverse Nordic Curl
1
2
6-15 reps
6-15 reps
-
-
3
Overhead Tricep Extension (Cable)
5
8-15 reps
-
4
Bicep Curl (Machine)
5
8-15 reps
-
5
Rear Delt Fly (Machine)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
4
10-25 reps
-
2
Reverse Nordic Curl
1
2
6-15 reps
6-15 reps
-
-
3
Overhead Tricep Extension (Cable)
5
8-15 reps
-
4
Bicep Curl (Machine)
5
8-15 reps
-
5
Rear Delt Fly (Machine)
5
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat (Weighted)
4
10-25 reps
-
2
Reverse Nordic Curl
1
2
6-15 reps
6-15 reps
-
-
3
Overhead Tricep Extension (Cable)
5
8-15 reps
-
4
Bicep Curl (Machine)
5
8-15 reps
-
5
Rear Delt Fly (Machine)
5
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2-10 reps
2-8 reps
-
-
2
Incline Bench Press (Barbell)
4
6-15 reps
-
3
Seated Row (Cable)
4
8-15 reps
-
4
Standing Calf Raise
5
8-25 reps
-
5
Lying Leg Curl
3
6-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2-10 reps
2-8 reps
-
-
2
Incline Bench Press (Barbell)
4
6-15 reps
-
3
Seated Row (Cable)
4
8-15 reps
-
4
Standing Calf Raise
5
8-25 reps
-
5
Lying Leg Curl
3
6-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2-10 reps
2-8 reps
-
-
2
Incline Bench Press (Barbell)
4
6-15 reps
-
3
Seated Row (Cable)
4
8-15 reps
-
4
Standing Calf Raise
5
8-25 reps
-
5
Lying Leg Curl
3
6-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2-10 reps
2-8 reps
-
-
2
Incline Bench Press (Barbell)
4
6-15 reps
-
3
Seated Row (Cable)
4
8-15 reps
-
4
Standing Calf Raise
5
8-25 reps
-
5
Lying Leg Curl
3
6-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2-10 reps
2-8 reps
-
-
2
Incline Bench Press (Barbell)
4
6-15 reps
-
3
Seated Row (Cable)
4
8-15 reps
-
4
Standing Calf Raise
5
8-25 reps
-
5
Lying Leg Curl
3
6-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2-10 reps
2-8 reps
-
-
2
Incline Bench Press (Barbell)
4
6-15 reps
-
3
Seated Row (Cable)
4
8-15 reps
-
4
Standing Calf Raise
5
8-25 reps
-
5
Lying Leg Curl
3
6-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2-10 reps
2-8 reps
-
-
2
Incline Bench Press (Barbell)
4
6-15 reps
-
3
Seated Row (Cable)
4
8-15 reps
-
4
Standing Calf Raise
5
8-25 reps
-
5
Lying Leg Curl
3
6-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2-10 reps
2-8 reps
-
-
2
Incline Bench Press (Barbell)
4
6-15 reps
-
3
Seated Row (Cable)
4
8-15 reps
-
4
Standing Calf Raise
5
8-25 reps
-
5
Lying Leg Curl
3
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
3
8-20 reps
8-20 reps
-
-
2
Lateral Raise (Machine)
4
6-12 reps
-
3
Rear Delt Fly (Machine)
4
8-20 reps
-
4
Hip Adductor (Machine)
3
8-15 reps
-
5
Hip Abductor (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
3
8-20 reps
8-20 reps
-
-
2
Lateral Raise (Machine)
4
6-12 reps
-
3
Rear Delt Fly (Machine)
4
8-20 reps
-
4
Hip Adductor (Machine)
3
8-15 reps
-
5
Hip Abductor (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
3
8-20 reps
8-20 reps
-
-
2
Lateral Raise (Machine)
4
6-12 reps
-
3
Rear Delt Fly (Machine)
4
8-20 reps
-
4
Hip Adductor (Machine)
3
8-15 reps
-
5
Hip Abductor (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
3
8-20 reps
8-20 reps
-
-
2
Lateral Raise (Machine)
4
6-12 reps
-
3
Rear Delt Fly (Machine)
4
8-20 reps
-
4
Hip Adductor (Machine)
3
8-15 reps
-
5
Hip Abductor (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
3
8-20 reps
8-20 reps
-
-
2
Lateral Raise (Machine)
4
6-12 reps
-
3
Rear Delt Fly (Machine)
4
8-20 reps
-
4
Hip Adductor (Machine)
3
8-15 reps
-
5
Hip Abductor (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
3
8-20 reps
8-20 reps
-
-
2
Lateral Raise (Machine)
4
6-12 reps
-
3
Rear Delt Fly (Machine)
4
8-20 reps
-
4
Hip Adductor (Machine)
3
8-15 reps
-
5
Hip Abductor (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
3
8-20 reps
8-20 reps
-
-
2
Lateral Raise (Machine)
4
6-12 reps
-
3
Rear Delt Fly (Machine)
4
8-20 reps
-
4
Hip Adductor (Machine)
3
8-15 reps
-
5
Hip Abductor (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
1
3
8-20 reps
8-20 reps
-
-
2
Lateral Raise (Machine)
4
6-12 reps
-
3
Rear Delt Fly (Machine)
4
8-20 reps
-
4
Hip Adductor (Machine)
3
8-15 reps
-
5
Hip Abductor (Machine)
3
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
7-20 reps
-
2
Seated Row (Cable)
4
7-20 reps
-
3
Chin-Up (Weighted)
2
6-15 reps
-
4
Dip (Weighted)
2
5-15 reps
-
5
Rear Delt Fly (Machine)
4
10-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
7-20 reps
-
2
Seated Row (Cable)
4
7-20 reps
-
3
Chin-Up (Weighted)
2
6-15 reps
-
4
Dip (Weighted)
2
5-15 reps
-
5
Rear Delt Fly (Machine)
4
10-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
7-20 reps
-
2
Seated Row (Cable)
4
7-20 reps
-
3
Chin-Up (Weighted)
2
6-15 reps
-
4
Dip (Weighted)
2
5-15 reps
-
5
Rear Delt Fly (Machine)
4
10-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
7-20 reps
-
2
Seated Row (Cable)
4
7-20 reps
-
3
Chin-Up (Weighted)
2
6-15 reps
-
4
Dip (Weighted)
2
5-15 reps
-
5
Rear Delt Fly (Machine)
4
10-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
7-20 reps
-
2
Seated Row (Cable)
4
7-20 reps
-
3
Chin-Up (Weighted)
2
6-15 reps
-
4
Dip (Weighted)
2
5-15 reps
-
5
Rear Delt Fly (Machine)
4
10-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
7-20 reps
-
2
Seated Row (Cable)
4
7-20 reps
-
3
Chin-Up (Weighted)
2
6-15 reps
-
4
Dip (Weighted)
2
5-15 reps
-
5
Rear Delt Fly (Machine)
4
10-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
7-20 reps
-
2
Seated Row (Cable)
4
7-20 reps
-
3
Chin-Up (Weighted)
2
6-15 reps
-
4
Dip (Weighted)
2
5-15 reps
-
5
Rear Delt Fly (Machine)
4
10-30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
4
7-20 reps
-
2
Seated Row (Cable)
4
7-20 reps
-
3
Chin-Up (Weighted)
2
6-15 reps
-
4
Dip (Weighted)
2
5-15 reps
-
5
Rear Delt Fly (Machine)
4
10-30 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-10 Reps
5-10 Reps
@8
@9
@8
2
Lying Leg Curl
1 Set
1 Set
1 Set
8-20 Reps
8-20 Reps
6-18 Reps
@8
@9
@9
3
Sissy Squat
1 Set
1 Set
1 Set
10-25 Reps
10-25 Reps
8-25 Reps
@8
@9
@9
4
Standing Calf Raise
4 Sets
10-25 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
3-12 Reps
3-12 Reps
3-12 Reps
3-12 Reps
@8
@9
@9.5
@7.5
2
Dip (Weighted)
2 Sets
6-15 Reps
@8.5
3
Lateral Raise (Machine)
4 Sets
8-20 Reps
-
4
Chest Supported Row (Machine)
4 Sets
6-12 Reps
-
Day 3
1
Sissy Squat (Weighted)
4 Sets
10-25 Reps
-
2
Reverse Nordic Curl
1 Set
2 Sets
6-15 Reps
6-15 Reps
-
-
3
Overhead Tricep Extension (Cable)
5 Sets
8-15 Reps
-
4
Bicep Curl (Machine)
5 Sets
8-15 Reps
-
5
Rear Delt Fly (Machine)
5 Sets
10-20 Reps
-
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
2-10 Reps
2-8 Reps
-
-
2
Incline Bench Press (Barbell)
4 Sets
6-15 Reps
-
3
Seated Row (Cable)
4 Sets
8-15 Reps
-
4
Standing Calf Raise
5 Sets
8-25 Reps
-
5
Lying Leg Curl
3 Sets
6-15 Reps
-
Day 5
1
Bicep Curl (Machine)
1 Set
3 Sets
8-20 Reps
8-20 Reps
-
-
2
Lateral Raise (Machine)
4 Sets
6-12 Reps
-
3
Rear Delt Fly (Machine)
4 Sets
8-20 Reps
-
4
Hip Adductor (Machine)
3 Sets
8-15 Reps
-
5
Hip Abductor (Machine)
3 Sets
8-15 Reps
-
Day 6
1
Tricep Extension (Cable)
4 Sets
7-20 Reps
-
2
Seated Row (Cable)
4 Sets
7-20 Reps
-
3
Chin-Up (Weighted)
2 Sets
6-15 Reps
-
4
Dip (Weighted)
2 Sets
5-15 Reps
-
5
Rear Delt Fly (Machine)
4 Sets
10-30 Reps
-