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BoostcampPNG

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
    Dec 16, 2025 09:02

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Cardio
11.3%
Hamstrings
8%
Rear Delts
7.5%
Upper Back
7.5%
Lats
7.5%
Chest
7.5%
Front Delts
7.5%
Biceps
6.6%
Glutes
5.6%
Calves
5.6%
Abs
3.8%
Forearms
2.8%
Quadriceps
2.8%
Lower Back
1.4%
Adductors
1.4%
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START THE PROGRAM
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GooglePlay
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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