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Nov 2025_Phase 1B_Hypertrophy

by TJ S.

Program Description

Build movement integrity and foundation for Hypertrophy.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2025 04:20
  • Last Edited
    Nov 23, 2025 04:45
Muscle Engagement
Front
Back
MuscleSet
Cardio
13.6%
Triceps
12.3%
Rear Delts
9.1%
Chest
9.1%
Lats
8.2%
Upper Back
8.2%
Hamstrings
8%
Calves
6.8%
Biceps
6.1%
Glutes
5.5%
Front Delts
4.5%
Abs
3.2%
Quadriceps
2.7%
Forearms
1.4%
Lower Back
0.7%
Adductors
0.7%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated
4
8 reps
RPE 7
1B
Band Pull Apart
4
0.1 mins
RPE 8
2A
Hip Thrust (Machine)
2
1
12 reps
15 reps
RPE 7
RPE 9
2B
Seated Calf Raise
2
1
12 reps
15 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated
4
8 reps
RPE 8
1B
Band Pull Apart
4
0.1 mins
RPE 8
2A
Hip Thrust (Machine)
2
1
12 reps
15 reps
RPE 8
RPE 9
2B
Seated Calf Raise
2
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Split Squat Front Foot Elevated
4
8 reps
RPE 9
1B
Band Pull Apart
4
0.1 mins
RPE 9
2A
Hip Thrust (Machine)
2
1
12 reps
15 reps
RPE 9
RPE 10
2B
Seated Calf Raise
2
1
12 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
4
8 reps
RPE 7
1B
Bench Press (Dumbbell)
4
8 reps
RPE 7
2A
Hammer Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 7
RPE 9
2B
Single Arm Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 9
2C
Abs Crunch (Bodyweight)
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
4
8 reps
RPE 8
1B
Bench Press (Dumbbell)
4
8 reps
RPE 8
2A
Hammer Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 9
2B
Single Arm Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 8
RPE 9
2C
Abs Crunch (Bodyweight)
1
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Row (Dumbbell)
4
8 reps
RPE 9
1B
Bench Press (Dumbbell)
4
8 reps
RPE 9
2A
Hammer Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 9
RPE 10
2B
Single Arm Tricep Extension (Cable)
2
1
12 reps
15 reps
RPE 9
RPE 10
2C
Abs Crunch (Bodyweight)
1
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
4
8 reps
RPE 7
1B
Powell Raise
4
8-10 reps
RPE 7
2A
Goblet Squat
2
1
12 reps
15 reps
RPE 7
RPE 9
2B
Standing Calf Raise
2
1
12 reps
15 reps
RPE 7
RPE 9
3
Cardio
12
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
4
8 reps
RPE 8
1B
Powell Raise
4
8-10 reps
RPE 8
2A
Goblet Squat
2
1
12 reps
15 reps
RPE 8
RPE 9
2B
Standing Calf Raise
2
1
12 reps
15 reps
RPE 8
RPE 9
3
Cardio
12
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
4
8 reps
RPE 9
1B
Powell Raise
4
8-10 reps
RPE 9
2A
Goblet Squat
2
1
12 reps
15 reps
RPE 9
RPE 10
2B
Standing Calf Raise
2
1
12 reps
15 reps
RPE 9
RPE 10
3
Cardio
12
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
1B
Chin-Up (Assisted)
4
8 reps
RPE 7
2A
Skull Crusher (Barbell)
2
1
12 reps
15 reps
RPE 7
RPE 9
2B
Cable Animal Curl
2
1
12 reps
15 reps
RPE 7
RPE 9
2C
Garhammer Raise
1
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
1B
Chin-Up (Assisted)
4
8 reps
RPE 8
2A
Skull Crusher (Barbell)
2
1
12 reps
15 reps
RPE 8
RPE 9
2B
Cable Animal Curl
2
1
12 reps
15 reps
RPE 8
RPE 9
2C
Garhammer Raise
1
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
1B
Chin-Up (Assisted)
4
8 reps
RPE 9
2A
Skull Crusher (Barbell)
2
1
12 reps
15 reps
RPE 9
RPE 10
2B
Cable Animal Curl
2
1
12 reps
15 reps
RPE 9
RPE 10
2C
Garhammer Raise
1
10-12 reps
RPE 9
Week 1
1 / 3 Weeks
Day 1
1A
Split Squat Front Foot Elevated
4 Sets
8 Reps
@7
1B
Band Pull Apart
4 Sets
0.1 mins
@8
2A
Hip Thrust (Machine)
2 Sets
1 Set
12 Reps
15 Reps
@7
@9
2B
Seated Calf Raise
2 Sets
1 Set
12 Reps
15 Reps
@7
@9
Day 2
1A
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@7
1B
Bench Press (Dumbbell)
4 Sets
8 Reps
@7
2A
Hammer Curl (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@7
@9
2B
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@7
@9
2C
Abs Crunch (Bodyweight)
1 Set
15-20 Reps
@7
Day 3
1A
Lying Leg Curl
4 Sets
8 Reps
@7
1B
Powell Raise
4 Sets
8-10 Reps
@7
2A
Goblet Squat
2 Sets
1 Set
12 Reps
15 Reps
@7
@9
2B
Standing Calf Raise
2 Sets
1 Set
12 Reps
15 Reps
@7
@9
3
Cardio
12 Sets
-
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
1B
Chin-Up (Assisted)
4 Sets
8 Reps
@7
2A
Skull Crusher (Barbell)
2 Sets
1 Set
12 Reps
15 Reps
@7
@9
2B
Cable Animal Curl
2 Sets
1 Set
12 Reps
15 Reps
@7
@9
2C
Garhammer Raise
1 Set
10-12 Reps
@7