Program Description
Hypertrophy
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedDec 01, 2024 08:38
- Last EditedJun 18, 2025 07:56
Summary
Unlock your strength with this comprehensive 6-week Lower/Upper workout program, designed to be completed 4 days a week. Each session targets specific muscle groups, ensuring balanced development and recovery. You'll engage in a mix of supersets and isolation exercises, focusing on both lower and upper body strength, with an emphasis on hamstrings, glutes, quads, and upper body muscles. Equip yourself with a full gym and get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Decline Crunch
3
6-10 reps
RPE 9-10
2
FFE Contralateral DB Reverse Lunge
2
8-10 reps
RPE 8-10
3A
Standing SL Hamstring Curl (Monkey Foot)
3
8-12 reps
RPE 9-10
3B
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
1B
Seal Row
3
8-12 reps
RPE 9-10
2A
Dip (Bodyweight)
2
8-15 reps
RPE 8-9
2B
Dumbbell Bench Pullover
2
8-12 reps
RPE 8-9
3A
Chest Supported DB Lateral Raise
3
8-12 reps
RPE 9-10
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Hatfield Squat
3
6-10 reps
RPE 8-9
1B
Hanging Leg Raise
3
8-15 reps
RPE 9-10
2A
Back Extension
3
8-15 reps
RPE 9-10
2B
Sissy Squat
3
8-15 reps
RPE 9-10
3
Single Leg Calf Raise
3
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
8-15 reps
RPE 9-10
1B
Ring Push Up
3
6-12 reps
RPE 8-9
2A
Incline Hybrid DB Fly
2
8-12 reps
RPE 9-10
2B
Helms Row
2
8-15 reps
RPE 9-10
3A
Skull Crusher (Barbell)
3
8-15 reps
RPE 9-10
3B
Nunez KB Lateral Raise
3
8-15 reps
RPE 9-10
4A
TRX Facepull
2
10-15 reps
RPE 9-10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9-10
Week 1
1 / 6 Weeks
Day 1
1A
Romanian Deadlift (Dumbbell)3 Sets
6-10 Reps
@8-9
1B
Decline Crunch3 Sets
6-10 Reps
@9-10
2
FFE Contralateral DB Reverse Lunge2 Sets
8-10 Reps
@8-10
3A
Standing SL Hamstring Curl (Monkey Foot)3 Sets
8-12 Reps
@9-10
3B
Single Leg Calf Raise3 Sets
8-12 Reps
@9-10
Day 2
1A
Bench Press (Dumbbell)3 Sets
6-10 Reps
@8-9
1B
Seal Row3 Sets
8-12 Reps
@9-10
2A
Dip (Bodyweight)2 Sets
8-15 Reps
@8-9
2B
Dumbbell Bench Pullover2 Sets
8-12 Reps
@8-9
3A
Chest Supported DB Lateral Raise3 Sets
8-12 Reps
@9-10
3B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@9-10
4A
Face Pull2 Sets
10-15 Reps
@8-10
4B
V-Handle Tricep Pushdown (Cable)2 Sets
8-15 Reps
@9-10
Day 3
1A
Safety Bar Hatfield Squat3 Sets
6-10 Reps
@8-9
1B
Hanging Leg Raise3 Sets
8-15 Reps
@9-10
2A
Back Extension3 Sets
8-15 Reps
@9-10
2B
Sissy Squat3 Sets
8-15 Reps
@9-10
3
Single Leg Calf Raise3 Sets
8-12 Reps
@9-10
Day 4
1A
Chin-Up (Bodyweight)3 Sets
8-15 Reps
@9-10
1B
Ring Push Up3 Sets
6-12 Reps
@8-9
2A
Incline Hybrid DB Fly2 Sets
8-12 Reps
@9-10
2B
Helms Row2 Sets
8-15 Reps
@9-10
3A
Skull Crusher (Barbell)3 Sets
8-15 Reps
@9-10
3B
Nunez KB Lateral Raise3 Sets
8-15 Reps
@9-10
4A
TRX Facepull2 Sets
10-15 Reps
@9-10
4B
Reverse Bicep Curl (Dumbbell)2 Sets
8-12 Reps
@9-10