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RP-Based 5-Day Hypertrophy Program

by Edvinas Gineikis
27 athletes joined

Program Description

Once you hit all the reps for each set increase the weights by 1.25 or 2.5 kg for compound movements. Focus on technique, pause at lengthened state. If in doubt slow and steady wins the race. Program focuses on these parts: 1. Maximum Muscle Hypertrophy: The primary goal is muscle growth using Renaissance Periodization's scientific principles. 2. Time-Efficient Training: Delivers effective hypertrophy stimulus within 60-70 minute sessions. 3. Scientific Volume Progression: Uses RP's volume landmarks (MEV to MRV) to systematically increase training stress. 4. Optimal Training Frequency: Hits each muscle group twice weekly for improved protein synthesis and growth.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 04, 2025 09:36
  • Last Edited
    Jun 18, 2025 07:58

Summary

Unlock your muscle-building potential with this 6-week RP-Based 5-Day Hypertrophy Program, designed for those ready to take their training to the next level. Each week, you'll engage in targeted push, pull, and leg workouts, featuring a mix of barbell, dumbbell, and machine exercises to maximize hypertrophy. With a structured approach and a focus on rep ranges, you'll build strength and size while keeping your workouts fresh and challenging. Get ready to transform your physique and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Machine)
2
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Chest Press (Machine)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Machine)
4
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
6-10 reps
RPE 7
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 7
3
Chest Press (Machine)
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Machine)
4
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-10 reps
RPE 7
2
Bench Press (Dumbbell)
2
10-12 reps
RPE 7
3
Chest Press (Machine)
2
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
6-10 reps
-
2
T-Bar Row
3
8-12 reps
-
3
Single Arm Row (Cable)
3
10-12 reps
-
4
Straight Arm Pulldown
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
10-12 reps
-
6
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-10 reps
-
2
T-Bar Row
2
8-12 reps
-
3
Single Arm Row (Cable)
2
10-12 reps
-
4
Straight Arm Pulldown
2
12-15 reps
-
5
Incline Curl (Dumbbell)
2
10-12 reps
-
6
Face Pull
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
-
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-10 reps
-
2
Hack Squat
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Leg Extension
3
12-15 reps
-
5
Lying Leg Curl
3
12-15 reps
-
6
Standing Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Hack Squat
3
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
8-12 reps
-
4
Leg Extension
2
12-15 reps
-
5
Lying Leg Curl
2
12-15 reps
-
6
Standing Calf Raise
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Dip (Bodyweight)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Dip (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
-
2
Bench Press (Barbell)
4
8-12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Dip (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
-
2
Bench Press (Barbell)
4
8-12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Dip (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
8-10 reps
-
2
Bench Press (Barbell)
4
8-12 reps
-
3
Lateral Raise (Machine)
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Dip (Bodyweight)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
8-10 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Lateral Raise (Machine)
2
12-15 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
10-12 reps
-
6
Dip (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-8 reps
-
2
Pendlay Row
4
8-10 reps
-
3
Wide Grip Lat Pulldown
3
10-12 reps
-
4
Seated Row (Cable)
3
10-15 reps
-
5
Bicep Curl (EZ Bar)
3
10-12 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
-
2
Pendlay Row
3
8-10 reps
-
3
Wide Grip Lat Pulldown
2
10-12 reps
-
4
Seated Row (Cable)
2
10-15 reps
-
5
Bicep Curl (EZ Bar)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
12-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Chest Press (Machine)
2 Sets
12-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Machine)
2 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
-
2
T-Bar Row
3 Sets
8-12 Reps
-
3
Single Arm Row (Cable)
2 Sets
10-12 Reps
-
4
Straight Arm Pulldown
2 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
6
Face Pull
2 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Hack Squat
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
12-15 Reps
-
5
Lying Leg Curl
2 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
12-15 Reps
-
Day 4
1
Seated Military Press (Smith Machine)
3 Sets
8-10 Reps
-
2
Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
4
Chest Fly (Machine)
2 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Dip (Bodyweight)
2 Sets
10-15 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
-
2
Pendlay Row
3 Sets
8-10 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10-12 Reps
-
4
Seated Row (Cable)
2 Sets
10-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
-