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5-6 Days Hypertrophy Program (CDII)
by E.X.
2 athletes joined
5.0
(1 rating)
Program Description
Hypertrophy. Just used Boostcamp as a tool to keep track of this well known Hypertrophy Program and to share it with others who are running the program and can find it useful as a tracker. You can run it 6 days but it is recommended to skip one of the Pump days and run only 5 days/week. I'm not the author. All credit to J.M. (R.I.P.).
Program Overview
Level
Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Nov 15, 2023 12:57
Last Edited
Jul 23, 2024 04:20
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Week 1
1 / 12 Weeks
Day 3
1
Leg Curl
1 Set
3 Sets
10 Reps
10 Reps
@9
@10
2
Tempo Squat (Barbell)
5 Sets
6 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
1 Set
8 Reps
24 Reps
@9
@10
4
Stiff Leg Deadlift
1 Set
1 Set
10 Reps
10 Reps
@8
@9
5
Standing Calf Raise
3 Sets
3 Sets
10 Reps
10 Reps
@9
@10
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3
Bench Press (Dumbbell)
4 Sets
@8
4
Chest Fly (Cable)
3 Sets
8 Reps
@10
5
Reverse Pec Deck
4 Sets
15 Reps
@10
6
Overhead Press (Barbell)
3 Sets
6 Reps
@9
7
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
8
Skull Crusher
4 Sets
12 Reps
@9
Day 1
1
Meadow Row
4 Sets
8 Reps
@8
2
Chin-Up (Weighted)
3 Sets
8 Reps
@9.5
3
Pullover (Dumbbell)
3 Sets
10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
12 Reps
@9
5
Hyperextension
3 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 mins
@8
7
Lying Leg Raise
4 Sets
AMRAP
@9
8
Preacher Curl (Dumbbell)
4 Sets
10 Reps
@9
9
Hammer Curl
3 Sets
8-5 Reps
@9
Day 5
1
Decline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
2A
Floor Press (Dumbbell)
4 Sets
10 Reps
@9
2B
Chest Fly (Dumbbell)
4 Sets
10 Reps
@9
3A
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
3B
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@9
4
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@9
5
Tricep Extension (Cable)
4 Sets
10 Reps
@9
Day 6
1
Leg Extension
3 Sets
42 Reps
@10
2
Leg Press
3 Sets
20 Reps
@9
3
Walking Lunge
3 Sets
16 Reps
@9
4
Leg Curl
3 Sets
15 Reps
@9
5
Seated Calf Raise
6 Sets
15 Reps
@9
Day 4
1
Seated Row (Cable)
4 Sets
10 Reps
@9
2
Underhand Lat Pulldown
4 Sets
10 Reps
@9
3
Face Pull
4 Sets
10 Reps
@9
4
Pullover (Dumbbell)
4 Sets
8 Reps
@9
5
Hammer Curl
4 Sets
10 Reps
@9
6
21s (EZ Bar)
3 Sets
21 Reps
@10
7
Cable Crunch
4 Sets
AMRAP
@9