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Cole O'Connor's hypertrophy split

by Cole O.

Program Description

**Cole O'Connor's Hypertrophy Split** is an 8-week program designed to maximize muscle growth and sculpt your physique. This program is designed to maximize your gym progress while minimizing fatigue. You can choose your rest days if the 6 day split becomes to much, but if you stick to the plan you should feel good to go all week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 21, 2025 01:54
  • Last Edited
    Jul 23, 2025 09:56

Summary

Transform your physique with Cole O'Connor's 8-week hypertrophy split, designed for serious lifters ready to push their limits. This high-frequency program features 7 days of targeted workouts, focusing on muscle growth through compound and isolation exercises. Each session is meticulously crafted to maximize volume and intensity, ensuring you build strength and size effectively. With a mix of machines, cables, and free weights, you'll engage every muscle group for balanced development. Get ready to elevate your training and achieve your hypertrophy goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.2%
Biceps
12%
Triceps
9.9%
Upper Back
9.7%
Hamstrings
9%
Quadriceps
8.6%
Lats
7.7%
Front Delts
5.2%
Other
4.3%
Middle Delts
4.3%
Calves
4.3%
Adductors
3.9%
Glutes
3.4%
Rear Delts
3%
Forearms
1.7%
Abs
0.9%
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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
Low To High Chest Fly (Cable)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Shoulder Press Smith
2
6-9 reps
-
4
Lateral Raise (Dumbbell)
2
6-9 reps
-
5
Preacher Curl (Dumbbell)
2
6-9 reps
-
6
Hammer Curl (Dumbbell)
2
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Chest Fly (Cable)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Shoulder Press Smith
2
6-9 reps
-
4
Lateral Raise (Dumbbell)
2
6-9 reps
-
5
Preacher Curl (Dumbbell)
2
6-9 reps
-
6
Hammer Curl (Dumbbell)
2
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Chest Fly (Cable)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Shoulder Press Smith
2
6-9 reps
-
4
Lateral Raise (Dumbbell)
2
6-9 reps
-
5
Preacher Curl (Dumbbell)
2
6-9 reps
-
6
Hammer Curl (Dumbbell)
2
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Chest Fly (Cable)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Shoulder Press Smith
2
6-9 reps
-
4
Lateral Raise (Dumbbell)
2
6-9 reps
-
5
Preacher Curl (Dumbbell)
2
6-9 reps
-
6
Hammer Curl (Dumbbell)
2
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Chest Fly (Cable)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Shoulder Press Smith
2
6-9 reps
-
4
Lateral Raise (Dumbbell)
2
6-9 reps
-
5
Preacher Curl (Dumbbell)
2
6-9 reps
-
6
Hammer Curl (Dumbbell)
2
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Chest Fly (Cable)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Shoulder Press Smith
2
6-9 reps
-
4
Lateral Raise (Dumbbell)
2
6-9 reps
-
5
Preacher Curl (Dumbbell)
2
6-9 reps
-
6
Hammer Curl (Dumbbell)
2
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Chest Fly (Cable)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Shoulder Press Smith
2
6-9 reps
-
4
Lateral Raise (Dumbbell)
2
6-9 reps
-
5
Preacher Curl (Dumbbell)
2
6-9 reps
-
6
Hammer Curl (Dumbbell)
2
6-9 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Chest Fly (Cable)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Shoulder Press Smith
2
6-9 reps
-
4
Lateral Raise (Dumbbell)
2
6-9 reps
-
5
Preacher Curl (Dumbbell)
2
6-9 reps
-
6
Hammer Curl (Dumbbell)
2
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
-
2
Seated Row (Cable)
2
6-9 reps
-
3
Rear Delt Fly (Machine)
2
6-9 reps
-
4
Shrug (Dumbbell)
1
6-9 reps
-
5
JM Press
2
6-9 reps
-
6
Cross Body Tricep Extension
2
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
-
2
Seated Row (Cable)
2
6-9 reps
-
3
Rear Delt Fly (Machine)
2
6-9 reps
-
4
Shrug (Dumbbell)
1
6-9 reps
-
5
JM Press
2
6-9 reps
-
6
Cross Body Tricep Extension
2
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
-
2
Seated Row (Cable)
2
6-9 reps
-
3
Rear Delt Fly (Machine)
2
6-9 reps
-
4
Shrug (Dumbbell)
1
6-9 reps
-
5
JM Press
2
6-9 reps
-
6
Cross Body Tricep Extension
2
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
-
2
Seated Row (Cable)
2
6-9 reps
-
3
Rear Delt Fly (Machine)
2
6-9 reps
-
4
Shrug (Dumbbell)
1
6-9 reps
-
5
JM Press
2
6-9 reps
-
6
Cross Body Tricep Extension
2
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
-
2
Seated Row (Cable)
2
6-9 reps
-
3
Rear Delt Fly (Machine)
2
6-9 reps
-
4
Shrug (Dumbbell)
1
6-9 reps
-
5
JM Press
2
6-9 reps
-
6
Cross Body Tricep Extension
2
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
-
2
Seated Row (Cable)
2
6-9 reps
-
3
Rear Delt Fly (Machine)
2
6-9 reps
-
4
Shrug (Dumbbell)
1
6-9 reps
-
5
JM Press
2
6-9 reps
-
6
Cross Body Tricep Extension
2
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
-
2
Seated Row (Cable)
2
6-9 reps
-
3
Rear Delt Fly (Machine)
2
6-9 reps
-
4
Shrug (Dumbbell)
1
6-9 reps
-
5
JM Press
2
6-9 reps
-
6
Cross Body Tricep Extension
2
6-9 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
-
2
Seated Row (Cable)
2
6-9 reps
-
3
Rear Delt Fly (Machine)
2
6-9 reps
-
4
Shrug (Dumbbell)
1
6-9 reps
-
5
JM Press
2
6-9 reps
-
6
Cross Body Tricep Extension
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Seated Hamstring Curl
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Hip Adductor (Machine)
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Seated Hamstring Curl
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Hip Adductor (Machine)
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Seated Hamstring Curl
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Hip Adductor (Machine)
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Seated Hamstring Curl
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Hip Adductor (Machine)
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Seated Hamstring Curl
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Hip Adductor (Machine)
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Seated Hamstring Curl
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Hip Adductor (Machine)
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Seated Hamstring Curl
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Hip Adductor (Machine)
2
6-9 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Seated Hamstring Curl
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Hip Adductor (Machine)
2
6-9 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-9 reps
-
2
Hammer Curl (Dumbbell)
2
6-9 reps
-
3
JM Press
2
6-9 reps
-
4
Cross Body Tricep Extension
2
6-9 reps
-
5
Shoulder Press Smith
2
6-9 reps
-
6
Lateral Raise (Dumbbell)
2
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-9 reps
-
2
Hammer Curl (Dumbbell)
2
6-9 reps
-
3
JM Press
2
6-9 reps
-
4
Cross Body Tricep Extension
2
6-9 reps
-
5
Shoulder Press Smith
2
6-9 reps
-
6
Lateral Raise (Dumbbell)
2
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-9 reps
-
2
Hammer Curl (Dumbbell)
2
6-9 reps
-
3
JM Press
2
6-9 reps
-
4
Cross Body Tricep Extension
2
6-9 reps
-
5
Shoulder Press Smith
2
6-9 reps
-
6
Lateral Raise (Dumbbell)
2
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-9 reps
-
2
Hammer Curl (Dumbbell)
2
6-9 reps
-
3
JM Press
2
6-9 reps
-
4
Cross Body Tricep Extension
2
6-9 reps
-
5
Shoulder Press Smith
2
6-9 reps
-
6
Lateral Raise (Dumbbell)
2
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-9 reps
-
2
Hammer Curl (Dumbbell)
2
6-9 reps
-
3
JM Press
2
6-9 reps
-
4
Cross Body Tricep Extension
2
6-9 reps
-
5
Shoulder Press Smith
2
6-9 reps
-
6
Lateral Raise (Dumbbell)
2
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-9 reps
-
2
Hammer Curl (Dumbbell)
2
6-9 reps
-
3
JM Press
2
6-9 reps
-
4
Cross Body Tricep Extension
2
6-9 reps
-
5
Shoulder Press Smith
2
6-9 reps
-
6
Lateral Raise (Dumbbell)
2
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-9 reps
-
2
Hammer Curl (Dumbbell)
2
6-9 reps
-
3
JM Press
2
6-9 reps
-
4
Cross Body Tricep Extension
2
6-9 reps
-
5
Shoulder Press Smith
2
6-9 reps
-
6
Lateral Raise (Dumbbell)
2
6-9 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-9 reps
-
2
Hammer Curl (Dumbbell)
2
6-9 reps
-
3
JM Press
2
6-9 reps
-
4
Cross Body Tricep Extension
2
6-9 reps
-
5
Shoulder Press Smith
2
6-9 reps
-
6
Lateral Raise (Dumbbell)
2
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Pull-Up (Weighted)
2
6-9 reps
-
4
Seated Row (Cable)
2
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Pull-Up (Weighted)
2
6-9 reps
-
4
Seated Row (Cable)
2
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Pull-Up (Weighted)
2
6-9 reps
-
4
Seated Row (Cable)
2
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Pull-Up (Weighted)
2
6-9 reps
-
4
Seated Row (Cable)
2
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Pull-Up (Weighted)
2
6-9 reps
-
4
Seated Row (Cable)
2
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Pull-Up (Weighted)
2
6-9 reps
-
4
Seated Row (Cable)
2
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Pull-Up (Weighted)
2
6-9 reps
-
4
Seated Row (Cable)
2
6-9 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-9 reps
-
2
Chest Fly (Machine)
2
6-9 reps
-
3
Pull-Up (Weighted)
2
6-9 reps
-
4
Seated Row (Cable)
2
6-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Straight Leg Deadlift
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Seated Hamstring Curl
2
6-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Straight Leg Deadlift
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Seated Hamstring Curl
2
6-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Straight Leg Deadlift
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Seated Hamstring Curl
2
6-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Straight Leg Deadlift
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Seated Hamstring Curl
2
6-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Straight Leg Deadlift
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Seated Hamstring Curl
2
6-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Straight Leg Deadlift
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Seated Hamstring Curl
2
6-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Straight Leg Deadlift
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Seated Hamstring Curl
2
6-9 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-9 reps
-
2
Leg Extension
2
6-9 reps
-
3
Straight Leg Deadlift
2
6-9 reps
-
4
Straight Leg Calf Raise
2
6-9 reps
-
5
Seated Hamstring Curl
2
6-9 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Low To High Chest Fly (Cable)
2 Sets
6-9 Reps
-
2
Chest Fly (Machine)
2 Sets
6-9 Reps
-
3
Shoulder Press Smith
2 Sets
6-9 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
6-9 Reps
-
5
Preacher Curl (Dumbbell)
2 Sets
6-9 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
6-9 Reps
-
Day 2
1
Lat Pulldown
2 Sets
6-9 Reps
-
2
Seated Row (Cable)
2 Sets
6-9 Reps
-
3
Rear Delt Fly (Machine)
2 Sets
6-9 Reps
-
4
Shrug (Dumbbell)
1 Set
6-9 Reps
-
5
JM Press
2 Sets
6-9 Reps
-
6
Cross Body Tricep Extension
2 Sets
6-9 Reps
-
Day 3
1
Squat (Smith Machine)
2 Sets
6-9 Reps
-
2
Leg Extension
2 Sets
6-9 Reps
-
3
Seated Hamstring Curl
2 Sets
6-9 Reps
-
4
Straight Leg Calf Raise
2 Sets
6-9 Reps
-
5
Hip Adductor (Machine)
2 Sets
6-9 Reps
-
Day 4
1
Rest
1 Set
1 Reps
-
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
6-9 Reps
-
2
Hammer Curl (Dumbbell)
2 Sets
6-9 Reps
-
3
JM Press
2 Sets
6-9 Reps
-
4
Cross Body Tricep Extension
2 Sets
6-9 Reps
-
5
Shoulder Press Smith
2 Sets
6-9 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
6-9 Reps
-
Day 6
1
Incline Bench Press (Smith Machine)
2 Sets
6-9 Reps
-
2
Chest Fly (Machine)
2 Sets
6-9 Reps
-
3
Pull-Up (Weighted)
2 Sets
6-9 Reps
-
4
Seated Row (Cable)
2 Sets
6-9 Reps
-
Day 7
1
Squat (Smith Machine)
2 Sets
6-9 Reps
-
2
Leg Extension
2 Sets
6-9 Reps
-
3
Straight Leg Deadlift
2 Sets
6-9 Reps
-
4
Straight Leg Calf Raise
2 Sets
6-9 Reps
-
5
Seated Hamstring Curl
2 Sets
6-9 Reps
-