Program Description
9 week fullbody hypertrophy block
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedJan 03, 2025 05:17
- Last EditedJun 18, 2025 11:00
Summary
Transform your physique with the Future Trunks Bodybuilding Program, a comprehensive 9-week journey designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts that combine compound lifts and isolation exercises to build strength and muscle mass. Each session is meticulously crafted, featuring supersets and a variety of equipment to challenge your limits and maximize gains. Get ready to sculpt your body and unleash your full potential!
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3A
Shoulder Press (Plate Loaded)
3
6-12 reps
-
3B
Single Arm Iso Row
3
6-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3A
Shoulder Press (Plate Loaded)
3
6-12 reps
-
3B
Single Arm Iso Row
3
6-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3A
Shoulder Press (Plate Loaded)
3
6-12 reps
-
3B
Single Arm Iso Row
3
6-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3A
Shoulder Press (Plate Loaded)
3
6-12 reps
-
3B
Single Arm Iso Row
3
6-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3A
Shoulder Press (Plate Loaded)
3
6-12 reps
-
3B
Single Arm Iso Row
3
6-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3A
Shoulder Press (Plate Loaded)
3
6-12 reps
-
3B
Single Arm Iso Row
3
6-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3A
Shoulder Press (Plate Loaded)
3
6-12 reps
-
3B
Single Arm Iso Row
3
6-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3A
Shoulder Press (Plate Loaded)
3
6-12 reps
-
3B
Single Arm Iso Row
3
6-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
4-8 reps
-
3A
Shoulder Press (Plate Loaded)
3
6-12 reps
-
3B
Single Arm Iso Row
3
6-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Lateral Raise (Machine)
3
8-15 reps
-
6A
Incline Curl (Dumbbell)
3
6-12 reps
-
6B
Skull Crusher (Barbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Good Morning
2
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
6-12 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
6A
Knee Raise (Weighted)
3
8-12 reps
-
6B
Single Leg Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Good Morning
2
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
6-12 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
6A
Knee Raise (Weighted)
3
8-12 reps
-
6B
Single Leg Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Good Morning
2
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
6-12 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
6A
Knee Raise (Weighted)
3
8-12 reps
-
6B
Single Leg Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Good Morning
2
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
6-12 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
6A
Knee Raise (Weighted)
3
8-12 reps
-
6B
Single Leg Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Good Morning
2
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
6-12 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
6A
Knee Raise (Weighted)
3
8-12 reps
-
6B
Single Leg Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Good Morning
2
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
6-12 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
6A
Knee Raise (Weighted)
3
8-12 reps
-
6B
Single Leg Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Good Morning
2
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
6-12 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
6A
Knee Raise (Weighted)
3
8-12 reps
-
6B
Single Leg Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Good Morning
2
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
6-12 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
6A
Knee Raise (Weighted)
3
8-12 reps
-
6B
Single Leg Calf Raise
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
-
2
Good Morning
2
5-10 reps
-
3
Leg Extension
3
8-15 reps
-
4
Leg Curl
3
6-12 reps
-
5
Hip Adductor (Machine)
3
8-15 reps
-
6A
Knee Raise (Weighted)
3
8-12 reps
-
6B
Single Leg Calf Raise
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4-8 reps
-
2
Chest Supported T-Bar Row
3
4-8 reps
-
3
Bench Press (Dumbbell)
3
5-10 reps
-
4
Lat Pulldown (Neutral Grip)
3
6-12 reps
-
5A
Bicep Curl (EZ Bar)
3
5-10 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
6-12 reps
-
6A
Preacher Curl (Dumbbell)
3
8-15 reps
-
6B
Overhead Extension (Dumbbell)
3
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Hack Squat
3
5-10 reps
-
4
Romanian Deadlift (Barbell)
3
4-8 reps
-
5A
Sissy Squat
2
AMRAP
-
5B
Standing Calf Raise
3
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
6B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Hack Squat
3
6-10 reps
-
4
Romanian Deadlift (Barbell)
3
4-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
5-10 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
6B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Hack Squat
3
5-10 reps
-
4
Romanian Deadlift (Barbell)
3
4-8 reps
-
5A
Sissy Squat
2
AMRAP
-
5B
Standing Calf Raise
3
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
6B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Hack Squat
3
5-10 reps
-
4
Romanian Deadlift (Barbell)
3
4-8 reps
-
5A
Sissy Squat
2
AMRAP
-
5B
Standing Calf Raise
3
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
6B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Hack Squat
3
5-10 reps
-
4
Romanian Deadlift (Barbell)
3
4-8 reps
-
5A
Sissy Squat
2
AMRAP
-
5B
Standing Calf Raise
3
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
6B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Hack Squat
3
5-10 reps
-
4
Romanian Deadlift (Barbell)
3
4-8 reps
-
5A
Sissy Squat
2
AMRAP
-
5B
Standing Calf Raise
3
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
6B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Hack Squat
3
5-10 reps
-
4
Romanian Deadlift (Barbell)
3
4-8 reps
-
5A
Sissy Squat
2
AMRAP
-
5B
Standing Calf Raise
3
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
6B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Hack Squat
3
5-10 reps
-
4
Romanian Deadlift (Barbell)
3
4-8 reps
-
5A
Sissy Squat
2
AMRAP
-
5B
Standing Calf Raise
3
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
6B
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
6-12 reps
-
2
Lateral Raise (Cable)
3
8-15 reps
-
3
Hack Squat
3
5-10 reps
-
4
Romanian Deadlift (Barbell)
3
4-8 reps
-
5A
Sissy Squat
2
AMRAP
-
5B
Standing Calf Raise
3
6-10 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-15 reps
-
6B
Decline Sit Up (Weighted)
3
6-12 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
4-8 Reps
-
2
Chin-Up (Weighted)3 Sets
4-8 Reps
-
3A
Shoulder Press (Plate Loaded)3 Sets
6-12 Reps
-
3B
Single Arm Iso Row3 Sets
6-12 Reps
-
4
Pec Deck (Machine)3 Sets
8-15 Reps
-
5
Lateral Raise (Machine)3 Sets
8-15 Reps
-
6A
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
6B
Skull Crusher (Barbell)3 Sets
8-15 Reps
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Day 2
1
High Bar Squat (Barbell)3 Sets
4-8 Reps
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2
Good Morning2 Sets
5-10 Reps
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3
Leg Extension3 Sets
8-15 Reps
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4
Leg Curl3 Sets
6-12 Reps
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5
Hip Adductor (Machine)3 Sets
8-15 Reps
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6A
Knee Raise (Weighted)3 Sets
8-12 Reps
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6B
Single Leg Calf Raise3 Sets
8-15 Reps
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Day 3
1
Incline Bench Press (Barbell)3 Sets
4-8 Reps
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2
Chest Supported T-Bar Row3 Sets
4-8 Reps
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3
Bench Press (Dumbbell)3 Sets
5-10 Reps
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4
Lat Pulldown (Neutral Grip)3 Sets
6-12 Reps
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5A
Bicep Curl (EZ Bar)3 Sets
5-10 Reps
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5B
V-Handle Tricep Pushdown (Cable)3 Sets
6-12 Reps
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6A
Preacher Curl (Dumbbell)3 Sets
8-15 Reps
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6B
Overhead Extension (Dumbbell)3 Sets
8-15 Reps
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Day 4
1
Lateral Raise (Dumbbell)3 Sets
6-12 Reps
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2
Lateral Raise (Cable)3 Sets
8-15 Reps
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3
Hack Squat3 Sets
5-10 Reps
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4
Romanian Deadlift (Barbell)3 Sets
4-8 Reps
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5A
Sissy Squat2 Sets
AMRAP
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5B
Standing Calf Raise3 Sets
6-10 Reps
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6A
Rear Delt Fly (Dumbbell)3 Sets
8-15 Reps
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6B
Decline Sit Up (Weighted)3 Sets
6-12 Reps
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