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Hypertrophy 2

by Wilhelm Elliott

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 04, 2024 08:12
  • Last Edited
    Aug 04, 2024 02:53
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Chest Fly (Cable)
3
3
Incline Bench Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
V-Handle Tricep Pushdown (Cable)
3
6
Single Arm Overhead Tricep Extension
3
7
Deficit Push Up
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Chest Fly (Cable)
3
3
Incline Bench Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
V-Handle Tricep Pushdown (Cable)
3
6
Single Arm Overhead Tricep Extension
3
7
Deficit Push Up
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Chest Fly (Cable)
3
3
Incline Bench Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
V-Handle Tricep Pushdown (Cable)
3
6
Single Arm Overhead Tricep Extension
3
7
Deficit Push Up
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Chest Fly (Cable)
3
3
Incline Bench Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
V-Handle Tricep Pushdown (Cable)
3
6
Single Arm Overhead Tricep Extension
3
7
Deficit Push Up
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2
Chest Fly (Cable)
3
3
Incline Bench Press (Dumbbell)
3
4
Lateral Raise (Dumbbell)
3
5
V-Handle Tricep Pushdown (Cable)
3
6
Single Arm Overhead Tricep Extension
3
7
Deficit Push Up
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
Seated Row (Machine)
3
3
Lat Pulldown
3
4
Pullover (Dumbbell)
3
5
Incline Curl (Dumbbell)
3
6
Preacher Curl (EZ Bar)
3
7
Modified Dragon Fly
3
8
Abs Crunch (Weighted)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
Seated Row (Machine)
3
3
Lat Pulldown
3
4
Pullover (Dumbbell)
3
5
Incline Curl (Dumbbell)
3
6
Preacher Curl (EZ Bar)
3
7
Modified Dragon Fly
3
8
Abs Crunch (Weighted)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
Seated Row (Machine)
3
3
Lat Pulldown
3
4
Pullover (Dumbbell)
3
5
Incline Curl (Dumbbell)
3
6
Preacher Curl (EZ Bar)
3
7
Modified Dragon Fly
3
8
Abs Crunch (Weighted)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
Seated Row (Machine)
3
3
Lat Pulldown
3
4
Pullover (Dumbbell)
3
5
Incline Curl (Dumbbell)
3
6
Preacher Curl (EZ Bar)
3
7
Modified Dragon Fly
3
8
Abs Crunch (Weighted)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
2
Seated Row (Machine)
3
3
Lat Pulldown
3
4
Pullover (Dumbbell)
3
5
Incline Curl (Dumbbell)
3
6
Preacher Curl (EZ Bar)
3
7
Modified Dragon Fly
3
8
Abs Crunch (Weighted)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
2
Hack Squat
4
3
Leg Press
3
4
Leg Extension
3
5
Walking Lunge (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
2
Hack Squat
4
3
Leg Press
3
4
Leg Extension
3
5
Walking Lunge (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
2
Hack Squat
4
3
Leg Press
3
4
Leg Extension
3
5
Walking Lunge (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
2
Hack Squat
4
3
Leg Press
3
4
Leg Extension
3
5
Walking Lunge (Dumbbell)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
2
Hack Squat
4
3
Leg Press
3
4
Leg Extension
3
5
Walking Lunge (Dumbbell)
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Cable)
3
5
Rear Delt Fly (Cable)
3
6
Abs Crunch (Weighted)
3
7
Modified Dragon Fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Cable)
3
5
Rear Delt Fly (Cable)
3
6
Abs Crunch (Weighted)
3
7
Modified Dragon Fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Cable)
3
5
Rear Delt Fly (Cable)
3
6
Abs Crunch (Weighted)
3
7
Modified Dragon Fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Cable)
3
5
Rear Delt Fly (Cable)
3
6
Abs Crunch (Weighted)
3
7
Modified Dragon Fly
3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
2
Chest Fly (Cable)
3
3
Seated Shoulder Press (Dumbbell)
3
4
Lateral Raise (Cable)
3
5
Rear Delt Fly (Cable)
3
6
Abs Crunch (Weighted)
3
7
Modified Dragon Fly
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
Bent Over Row (Barbell)
3
3
Lat Pulldown (Neutral Grip)
3
4
Lat Prayer
3
5
Bicep Curl (EZ Bar)
3
6
Preacher Curl (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
Bent Over Row (Barbell)
3
3
Lat Pulldown (Neutral Grip)
3
4
Lat Prayer
3
5
Bicep Curl (EZ Bar)
3
6
Preacher Curl (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
Bent Over Row (Barbell)
3
3
Lat Pulldown (Neutral Grip)
3
4
Lat Prayer
3
5
Bicep Curl (EZ Bar)
3
6
Preacher Curl (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
Bent Over Row (Barbell)
3
3
Lat Pulldown (Neutral Grip)
3
4
Lat Prayer
3
5
Bicep Curl (EZ Bar)
3
6
Preacher Curl (Dumbbell)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
Bent Over Row (Barbell)
3
3
Lat Pulldown (Neutral Grip)
3
4
Lat Prayer
3
5
Bicep Curl (EZ Bar)
3
6
Preacher Curl (Dumbbell)
3
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
2
Chest Fly (Cable)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6
Single Arm Overhead Tricep Extension
3 Sets
7
Deficit Push Up
3 Sets
Day 2
1
Pull-Up (Bodyweight)
3 Sets
2
Seated Row (Machine)
3 Sets
3
Lat Pulldown
3 Sets
4
Pullover (Dumbbell)
3 Sets
5
Incline Curl (Dumbbell)
3 Sets
6
Preacher Curl (EZ Bar)
3 Sets
7
Modified Dragon Fly
3 Sets
8
Abs Crunch (Weighted)
3 Sets
Day 3
1
Leg Curl
3 Sets
2
Hack Squat
4 Sets
3
Leg Press
3 Sets
4
Leg Extension
3 Sets
5
Walking Lunge (Dumbbell)
3 Sets
Day 4
1
Incline Bench Press (Barbell)
3 Sets
2
Chest Fly (Cable)
3 Sets
3
Seated Shoulder Press (Dumbbell)
3 Sets
4
Lateral Raise (Cable)
3 Sets
5
Rear Delt Fly (Cable)
3 Sets
6
Abs Crunch (Weighted)
3 Sets
7
Modified Dragon Fly
3 Sets
Day 5
1
Pull-Up (Bodyweight)
2 Sets
2
Bent Over Row (Barbell)
3 Sets
3
Lat Pulldown (Neutral Grip)
3 Sets
4
Lat Prayer
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Preacher Curl (Dumbbell)
3 Sets