logo
BoostcampPNG

Hyper Strength

by Tom C.

Program Description

Strength and Hypertrophy in a balanced program

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2025 08:34
  • Last Edited
    May 12, 2025 01:46
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
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2A
Dumbbell Row
3
8 reps
RPE 8
2B
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Weighted)
3
8 reps
RPE 8
4A
Bicep Curl (Cable)
3
10 reps
RPE 8
4B
Lateral Raise (Cable)
3
10 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Face Pull
3
10 reps
RPE 8
6
Lat Pulldown
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pull-Up (Weighted)
3
6 reps
RPE 8
4
Dip (Weighted)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Tricep Pushdown (Cable)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Chest Fly (Machine)
3
8 reps
RPE 8
6
Hip Thrust (Machine)
3
12 reps
RPE 8
7
Bayesian Curl
3
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Chest Fly (Machine)
3
8 reps
RPE 8
6
Hip Thrust (Machine)
3
12 reps
RPE 8
7
Bayesian Curl
3
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Chest Fly (Machine)
3
8 reps
RPE 8
6
Hip Thrust (Machine)
3
12 reps
RPE 8
7
Bayesian Curl
3
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Chest Fly (Machine)
3
8 reps
RPE 8
6
Hip Thrust (Machine)
3
12 reps
RPE 8
7
Bayesian Curl
3
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Chest Fly (Machine)
3
8 reps
RPE 8
6
Hip Thrust (Machine)
3
12 reps
RPE 8
7
Bayesian Curl
3
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Chest Fly (Machine)
3
8 reps
RPE 8
6
Hip Thrust (Machine)
3
12 reps
RPE 8
7
Bayesian Curl
3
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Chest Fly (Machine)
3
8 reps
RPE 8
6
Hip Thrust (Machine)
3
12 reps
RPE 8
7
Bayesian Curl
3
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
8 reps
RPE 9
RPE 8
2
Chest Press (Machine)
3
5 reps
RPE 9
3
Dip (Weighted)
3
8 reps
RPE 8
4
T-Bar Row
3
8 reps
RPE 8
5
Chest Fly (Machine)
3
8 reps
RPE 8
6
Hip Thrust (Machine)
3
12 reps
RPE 8
7
Bayesian Curl
3
10 reps
RPE 8
8
Lateral Raise (Cable)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Leg Curl
3
10 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Lateral Raise (Cable)
3
10 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
High Bar Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@9
@8
2
Chest Press (Machine)
3 Sets
5 Reps
@9
3
Dip (Weighted)
3 Sets
8 Reps
@8
4
T-Bar Row
3 Sets
8 Reps
@8
5
Chest Fly (Machine)
3 Sets
8 Reps
@8
6
Hip Thrust (Machine)
3 Sets
12 Reps
@8
7
Bayesian Curl
3 Sets
10 Reps
@8
8
Lateral Raise (Cable)
1 Set
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Leg Curl
3 Sets
10 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6
Face Pull
3 Sets
10 Reps
@8
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8
8
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
High Bar Squat (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@9
@8
2A
Dumbbell Row
3 Sets
8 Reps
@8
2B
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Dip (Weighted)
3 Sets
8 Reps
@8
4A
Bicep Curl (Cable)
3 Sets
10 Reps
@8
4B
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5B
Face Pull
3 Sets
10 Reps
@8
6
Lat Pulldown
3 Sets
10 Reps
@8