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Hinge & Press

by Daria

Program Description

Main focus is on building OHP and hip hinge strength (duh), progression is in waves, big secondary focus on back and biceps strength and hypertrophy to support main lifts.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 22, 2026 10:53
  • Last Edited
    Mar 22, 2026 04:58
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.4%
Quadriceps
11.2%
Front Delts
10.7%
Biceps
10.4%
Triceps
9%
Hamstrings
7.3%
Glutes
7.3%
Upper Back
6.8%
Lats
6.8%
Abs
5.6%
Forearms
3.9%
Rear Delts
3.4%
Lower Back
2.8%
Chest
1.7%
Adductors
0.8%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8 reps
50%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
82.5%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
85%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
60%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
87.5%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
95%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
2
Push Press (Barbell)
3
3-5 reps
RPE 8
3
Underhand Lat Pulldown
3
8-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7.5
5
Seated Row (Cable)
3
8-10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
8-12 reps
RPE 7.5
7
Incline Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
65%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
70%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
8 reps
50%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
82.5%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
85%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5 reps
60%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
87.5%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2 reps
90%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1 reps
95%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
100%
2
Deadlift (Deficit)
4
5-8 reps
RPE 7.5
3
Bench Press (Close Grip)
3
5-8 reps
RPE 7.5
4
Leg Extension
4
8-12 reps
RPE 8
5
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 7.5
6
Lateral Raise (Cable)
4
10-14 reps
RPE 7.5
7
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-10 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
High Bar Squat (Barbell)
3
8-10 reps
RPE 7
4
Barbell Row
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
4
12-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
10-14 reps
RPE 7
7
Incline Curl (Dumbbell)
4
10-14 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Overhead Press (Barbell)
4 Sets
8-10 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7.5
3
High Bar Squat (Barbell)
3 Sets
8-10 Reps
@7
4
Barbell Row
3 Sets
6-8 Reps
@7.5
5
Lateral Raise (Cable)
4 Sets
12-15 Reps
@7
6
Hammer Curl (Dumbbell)
3 Sets
10-14 Reps
@7
7
Incline Curl (Dumbbell)
4 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
3 Sets
8 Reps
65%
2
Push Press (Barbell)
3 Sets
3-5 Reps
@8
3
Underhand Lat Pulldown
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7.5
5
Seated Row (Cable)
3 Sets
8-10 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
@8
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
65%
2
Deadlift (Deficit)
4 Sets
5-8 Reps
@7.5
3
Bench Press (Close Grip)
3 Sets
5-8 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@7.5
6
Lateral Raise (Cable)
4 Sets
10-14 Reps
@7.5
7
Hammer Curl (Dumbbell)
3 Sets
10-14 Reps
@7