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Kapkin's Program #2 (4d/w)

by Kapkin
4 athletes joined

Program Description

Muscle Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    5 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 14, 2024 07:19
  • Last Edited
    Feb 03, 2025 05:34
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Lateral Raise (Dumbbell)
3
12 reps
80%
4A
Tricep Kickback
3
12 reps
80%
4B
Skull Crusher (Dumbbell)
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
4
12 reps
80%
2A
Hanging Leg Raise
3
12 reps
80%
2B
Rear Delt Fly (Dumbbell)
3
12 reps
60%
3
Pullover (Dumbbell)
3
12 reps
80%
4
Incline Curl (Dumbbell)
1
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
9 reps
10 reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3
12 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
3
12 reps
50%
1B
Goblet Squat
3
12 reps
80%
2
Romanian Deadlift (Dumbbell)
3
12 reps
80%
3A
Decline Crunch
3
12 reps
80%
3B
Side Plank
3
10 reps
80%
4A
Superman
3
12 reps
80%
4B
Dumbbell Hamstring Curls
3
12 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
80%
3
Arnold Press
3
12 reps
80%
4
Incline Curl (Dumbbell)
4
12 reps
80%
5
Incline Tricep Extension (Dumbbell)
3
12 reps
80%
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
9 Reps
10 Reps
50%
60%
70%
80%
70%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
80%
3A
Decline Crunch
3 Sets
12 Reps
80%
3B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
80%
4A
Tricep Kickback
3 Sets
12 Reps
80%
4B
Skull Crusher (Dumbbell)
3 Sets
12 Reps
80%
Day 2
1
Single Arm Row (Dumbbell)
4 Sets
12 Reps
80%
2A
Hanging Leg Raise
3 Sets
12 Reps
80%
2B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
60%
3
Pullover (Dumbbell)
3 Sets
12 Reps
80%
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
9 Reps
10 Reps
50%
60%
70%
80%
70%
50%
5
Hammer Curl
3 Sets
12 Reps
80%
Day 3
1A
Lying Side Lateral Raise
3 Sets
12 Reps
50%
1B
Goblet Squat
3 Sets
12 Reps
80%
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
80%
3A
Decline Crunch
3 Sets
12 Reps
80%
3B
Side Plank
3 Sets
10 Reps
80%
4A
Superman
3 Sets
12 Reps
80%
4B
Dumbbell Hamstring Curls
3 Sets
12 Reps
50%
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
80%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
80%
3
Arnold Press
3 Sets
12 Reps
80%
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
80%
5
Incline Tricep Extension (Dumbbell)
3 Sets
12 Reps
80%