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hypertrophy program 1 (experimental)

by Gourav

Program Description

Unleash your potential with this 4-week experimental hypertrophy program designed for muscle growth and sculpting. Comprising 20 intense sessions, each lasting 90 minutes, you'll engage in a variety of exercises targeting all major muscle groups. This program is suitable for both novice and intermediate lifters, utilizing a full gym setup to maximize your results. Get ready to push your limits and transform your physique with a balanced blend of strength training and hypertrophy-focused workouts!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 07, 2026 06:01
  • Last Edited
    Feb 09, 2026 01:40
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Front Delts
11.7%
Upper Back
11.7%
Biceps
11.7%
Chest
10%
Forearms
8.3%
Lats
6.7%
Middle Delts
6.7%
Hamstrings
5%
Glutes
4.2%
Rear Delts
3.3%
Quadriceps
3.3%
Lower Back
1.7%
Abs
1.7%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
6
Upright Row (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
6
Upright Row (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
6
Upright Row (Barbell)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
6
Upright Row (Barbell)
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8-12 reps
RPE 9-10
2
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8-12 reps
RPE 9-10
2
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8-12 reps
RPE 9-10
2
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8-12 reps
RPE 9-10
2
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
RPE 9-10
2
Leg Extension
2
8-12 reps
RPE 8.5-9.5
3
Squat (Barbell)
2
8-12 reps
RPE 9
4
Stiff Leg Deadlift
2
8-15 reps
RPE 8-9
5
Wrist Curls
2
20-25 reps
RPE 9-10
6
Reverse Wrist Curl (Dumbbell)
2
20-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
RPE 9-10
2
Leg Extension
2
8-12 reps
RPE 8.5-9.5
3
Squat (Barbell)
2
8-12 reps
RPE 9
4
Stiff Leg Deadlift
2
8-15 reps
RPE 8-9
5
Wrist Curls
2
20-25 reps
RPE 9-10
6
Reverse Wrist Curl (Dumbbell)
2
20-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
RPE 9-10
2
Leg Extension
2
8-12 reps
RPE 8.5-9.5
3
Squat (Barbell)
2
8-12 reps
RPE 9
4
Stiff Leg Deadlift
2
8-15 reps
RPE 8-9
5
Wrist Curls
2
20-25 reps
RPE 9-10
6
Reverse Wrist Curl (Dumbbell)
2
20-25 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
8-12 reps
RPE 9-10
2
Leg Extension
2
8-12 reps
RPE 8.5-9.5
3
Squat (Barbell)
2
8-12 reps
RPE 9
4
Stiff Leg Deadlift
2
8-15 reps
RPE 8-9
5
Wrist Curls
2
20-25 reps
RPE 9-10
6
Reverse Wrist Curl (Dumbbell)
2
20-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
6
Upright Row (Barbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
6
Upright Row (Barbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
6
Upright Row (Barbell)
2
8-12 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9-10
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 9-10
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 9-10
6
Upright Row (Barbell)
2
8-12 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8-12 reps
RPE 9-10
2
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
6
Wrist Curls
1
20-25 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
1
20-25 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8-12 reps
RPE 9-10
2
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
6
Wrist Curls
1
20-25 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
1
20-25 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8-12 reps
RPE 9-10
2
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
6
Wrist Curls
1
20-25 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
1
20-25 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8-12 reps
RPE 9-10
2
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
6
Wrist Curls
1
20-25 reps
RPE 9-10
7
Reverse Wrist Curl (Dumbbell)
1
20-25 reps
RPE 9-10
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9-10
2
Seated Row (Cable)
2 Sets
8-10 Reps
@10
3
Seated Overhead Press (Barbell)
2 Sets
8-12 Reps
@9-10
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@10
5
Chest Fly (Machine)
2 Sets
8-12 Reps
@9-10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@9-10
Day 2
1
JM Press
2 Sets
8-12 Reps
@9-10
2
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9-10
2
Seated Row (Cable)
2 Sets
8-10 Reps
@10
3
Seated Overhead Press (Barbell)
2 Sets
8-12 Reps
@9-10
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@10
5
Chest Fly (Machine)
2 Sets
8-12 Reps
@9-10
6
Upright Row (Barbell)
2 Sets
8-12 Reps
@9-10
Day 5
1
JM Press
2 Sets
8-12 Reps
@9-10
2
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
6
Wrist Curls
1 Set
20-25 Reps
@9-10
7
Reverse Wrist Curl (Dumbbell)
1 Set
20-25 Reps
@9-10
Day 3
1
Hamstring Curl
2 Sets
8-12 Reps
@9-10
2
Leg Extension
2 Sets
8-12 Reps
@8.5-9.5
3
Squat (Barbell)
2 Sets
8-12 Reps
@9
4
Stiff Leg Deadlift
2 Sets
8-15 Reps
@8-9
5
Wrist Curls
2 Sets
20-25 Reps
@9-10
6
Reverse Wrist Curl (Dumbbell)
2 Sets
20-25 Reps
@9