Intermediate–AdvancedFree

5 Day Hypertrophy Upper/Lower + Upper Specialization Day

Georges G.· Jan 2024

24athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

70 min

High frequency hypertrophy program with an extra Upper Body to specialise on weak points or just chase more gains. A program focused on training to failure. Partial reps are allowed after failure , no cheap reps. Rest time between 2 mins to 2:30, most sets should be around 2 minutes , for your heavy sets on compounds go to 2:30. Squats and deadlifts should go up to 3 minutes. Feel free to use just lengthened partials on the sets that require high reps. You can use more supersets if you wish, so time passes by faster , only to be used for antagonistic body parts. Feel free to adjust volume based on your recovery and work your way up. This can be edited to be used as a home gym/only dumbells. With most of the exercises having a similar alternative. A deload is highly recommended after the end of the program. Preferably running just one upper and one lower day on week 13.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

10.4%

Chest

9.3%

Upper Back

8.8%

Lats

8.5%

Triceps

8.5%

Hamstrings

7.7%

Quadriceps

7.6%

Biceps

Middle Delts

6.9%

Calves

Glutes

5.2%

Abs

4.5%

Rear Delts

4.2%

Forearms

1.7%

Adductors

1.5%

Abductors

1.5%

Lower Back

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Seated Shoulder Press (Dumbbell)	1	6–8 reps	@9–10
		1	10–12 reps	@9–10
		1	12–15 reps	@9–10
2	Lat Prayer	2	10–12 reps	@10
3	Seated Row (Cable)	1	10–12 reps	@10
4	Pec Deck (Machine)	1	10–12 reps	@10
		2	12–15 reps	@10
5	Lateral Raise (Dumbbell)	1	6–8 reps	@10
		1	10–12 reps	@10
		2	15–20 reps	@10
6	Reverse Pec Deck	2	10–12 reps	@10
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	6 reps	@8–9
		1	8 reps	@8–9
		1	10 reps	@8–9
2	Leg Press	1	10–12 reps	@9–10
		1	12–15 reps	@9–10
3	Hip Abductor (Machine)	1	8–10 reps	@10
		1	12–15 reps	@10
4	Leg Curl	1	8–10 reps	@10
		1	10–12 reps	@10
		1	12–15 reps	@10
5	Standing Calf Raise	2	8 reps	@10
		1	12 reps	@10
		2	15 reps	@10
6	Decline Crunch (Weighted)	3	10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	1	6–8 reps	@9–10
		1	8–10 reps	@9–10
		1	10–12 reps	@9–10
		1	12–15 reps	@9–10
Superset
2A	Pec Deck (Machine)	2	10–12 reps	@10
		1	12–15 reps	@10
2B	Lat Prayer	2	10–12 reps	@10
		1	12–15 reps	@10
3	Lat Pulldown	2	8–10 reps	@9–10
Superset
4A	Reverse Pec Deck	1	10–12 reps	@10
		1	12–15 reps	@10
5	Seated Row (Cable)	1	8–10 reps	@9–10
		1	10–12 reps	@9–10
Superset
6A	Tricep Pushdown (Cable)	1	8–10 reps	@10
		1	12–15 reps	@10
6B	Bicep Curl (Cable)	1	6–8 reps	@10
		1	8–10 reps	@10
		2	12–15 reps	@10
6C	Tricep Extension (Cable)	1	6–8 reps	@10
		1	8–10 reps	@10
7	Lateral Raise (Dumbbell)	1	10–12 reps	@10
		1	12–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	6 reps	@8–9
		1	8 reps	@8–9
		1	10 reps	@8–9
2	Romanian Deadlift (Barbell)	2	8 reps	@7–9
3	Leg Curl	2	12–15 reps	@10
4	Leg Extension	1	8–10 reps	@10
		1	10–12 reps	@10
		1	12–15 reps	@10
		1	15–20 reps	@10
5	Standing Calf Raise	2	8–10 reps	@10
		3	12–15 reps	@10
6	Decline Crunch (Weighted)	3	10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Dumbbell)	1	6–8 reps	@10
		1	8–10 reps	@10
		1	10–12 reps	@10
2	Pec Deck (Machine)	2	12–15 reps	@10
3	T-Bar Row	2	8–10 reps	@9–10
		1	12–15 reps	@9–10
4	Lat Pulldown	1	8–10 reps	@10
		1	10–12 reps	@10
5	Incline Curl (Dumbbell)	1	15–20 reps	@10
		1	8–10 reps	@10
		1	10–12 reps	@10
6	Tricep Extension (Cable)	1	8–10 reps	@10
		1	10–12 reps	@10
		1	15–20 reps	@10
7	Front Raise (Arm Behind You)	2	10–15 reps	@10
8	Lateral Raise (Cable)	2	10–15 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 5 Day Hypertrophy Upper/Lower + Upper Specialization Day is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

5 Day Hypertrophy Upper/Lower + Upper Specialization Day is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

5 Day Hypertrophy Upper/Lower + Upper Specialization Day is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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