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Hypertrophy 225

by Daniel M.
2 athletes joined

Program Description

This program is designed to build strength across a range of compound lifts using moderate to high rep ranges (3–30 reps), while also progressively increasing strength in accessory and isolation movements. The primary goal is to drive muscle growth (hypertrophy), using strength gains as a key indicator of progress. If only the first set has an RPE listed, it's because it is used to set the initial load appropriately. Subsequent sets are performed with the same weight, and while they may feel more challenging due to accumulating fatigue, the goal is to complete them with the same load.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 11, 2025 03:37
  • Last Edited
    Apr 29, 2025 02:53
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
-
2
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 6
-
3A
Leg Extension
1
2
15 reps
15 reps
RPE 7
-
3B
Leg Curl
1
2
15 reps
15 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
5 reps
5 reps
RPE 6
-
2
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
RPE 6
-
3A
Leg Extension
1
2
15 reps
15 reps
RPE 7
-
3B
Leg Curl
1
2
15 reps
15 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
5 reps
6 reps
6 reps
RPE 9
RPE 6
-
2
Romanian Deadlift (Barbell)
1
1
1
6 reps
7 reps
7 reps
RPE 9
RPE 6
-
3A
Leg Extension
1
2
15 reps
15 reps
RPE 10
-
3B
Leg Curl
1
2
15 reps
15 reps
RPE 10
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6 reps
6 reps
RPE 6
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 6
-
3A
Leg Extension
1
2
16 reps
15 reps
RPE 7
-
3B
Leg Curl
1
2
16 reps
15 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
6 reps
6 reps
RPE 8
-
2
Romanian Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Leg Extension
1
2
17 reps
15 reps
RPE 8
-
3B
Leg Curl
1
2
17 reps
15 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6 reps
8 reps
8 reps
RPE 9
RPE 6
-
2
Romanian Deadlift (Barbell)
1
1
1
7 reps
8 reps
8 reps
RPE 9
RPE 6
-
3A
Leg Extension
1
2
18 reps
15 reps
RPE 10
-
3B
Leg Curl
1
2
18 reps
15 reps
RPE 10
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6
-
1B
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 6
-
1C
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
2A
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 6
-
2B
Barbell Row
1
2
8 reps
8 reps
RPE 6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1B
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 7
-
1C
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
2A
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 7
-
2B
Barbell Row
1
2
8 reps
8 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2
Chin-Up (Weighted)
1
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 10
-
4B
Barbell Row
1
1
10 reps
10 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6 reps
6 reps
RPE 7
-
1B
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 7
-
1C
Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
2A
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 7
-
2B
Barbell Row
1
2
8 reps
8 reps
RPE 7
-
3
Pullover (Dumbbell)
1
1
12 reps
12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
6 reps
6 reps
RPE 7
-
1B
Chin-Up (Weighted)
1
2
6 reps
6 reps
RPE 7
-
1C
Lateral Raise (Dumbbell)
1
2
13 reps
12 reps
RPE 8
-
2A
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 7
-
2B
Barbell Row
1
2
8 reps
8 reps
RPE 7
-
3
Pullover (Dumbbell)
1
1
12 reps
12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
RPE 10
2
Chin-Up (Weighted)
1
AMRAP
RPE 10
3
Overhead Press (Barbell)
1
AMRAP
RPE 10
4
Pullover (Dumbbell)
1
AMRAP
RPE 10
5A
Barbell Row
1
1
10 reps
10 reps
RPE 8
-
5B
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 10
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 6
-
2
Leg Press
1
2
10 reps
10 reps
RPE 6
-
3A
Bulgarian Split Squat (Barbell)
1
1
6 reps
6 reps
RPE 6
-
3B
Single-Leg Leg Curl
1
2
12 reps
12 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 7
-
2
Leg Press
1
2
10 reps
10 reps
RPE 7
-
3A
Bulgarian Split Squat (Barbell)
1
1
6 reps
6 reps
RPE 7
-
3B
Single-Leg Leg Curl
1
2
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4 reps
8 reps
RPE 9
RPE 9
2
Leg Press
1
2
10 reps
10 reps
RPE 9
-
3A
Bulgarian Split Squat (Barbell)
1
1
5 reps
8 reps
RPE 9
RPE 9
3B
Single-Leg Leg Curl
1
2
12 reps
12 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Leg Press
1
2
12 reps
12 reps
RPE 7
-
3A
Bulgarian Split Squat (Barbell)
1
1
6 reps
6 reps
RPE 7
-
3B
Single-Leg Leg Curl
1
2
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
8 reps
8 reps
RPE 8
RPE 6
-
2
Leg Press
1
2
12 reps
12 reps
RPE 8
-
3A
Bulgarian Split Squat (Barbell)
1
1
6 reps
6 reps
RPE 8
-
3B
Single-Leg Leg Curl
1
2
13 reps
13 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 9
RPE 9
2
Leg Press
1
2
10 reps
10 reps
RPE 9
-
3A
Bulgarian Split Squat (Barbell)
1
1
5 reps
8 reps
RPE 9
RPE 9
3B
Single-Leg Leg Curl
1
2
14 reps
14 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
-
1B
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
-
1C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 8
-
2A
Dip (Weighted)
1
2
8 reps
8 reps
RPE 7
-
2B
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 7
-
3A
Overhead Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 7
-
3B
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 7
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 8
-
1B
Lat Pulldown
1
2
10 reps
10 reps
RPE 8
-
1C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 8
-
2A
Dip (Weighted)
1
2
8 reps
8 reps
RPE 8
-
2B
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 8
-
3A
Overhead Tricep Extension (Cable)
1
2
12 reps
12 reps
RPE 8
-
3B
Preacher Curl (EZ Bar)
1
2
10 reps
10 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 8
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
-
3
Lying Side Lateral Raise
1
2
13 reps
13 reps
RPE 9
-
4
Dip (Weighted)
1
AMRAP
RPE 10
5
Seated Row (Machine)
1
1
12 reps
12 reps
RPE 9
-
6A
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9
-
6B
Preacher Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
-
1B
Lat Pulldown
1
1
1
5 reps
10 reps
10 reps
RPE 8
RPE 6
-
1C
Partial Lateral Raise (Dumbbell)
1
2
20 reps
20 reps
RPE 8
-
2A
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
2B
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 6
-
3A
Overhead Tricep Extension (EZ Bar)
1
2
12 reps
12 reps
RPE 8
-
3B
Bayesian Curl
1
2
12 reps
12 reps
RPE 8
-
3C
Chest Fly (Cable)
1
2
12 reps
12 reps
RPE 8
-
4A
Overhead Tricep Extension (EZ Bar)
1
2
12 reps
12 reps
RPE 6
-
4B
Bayesian Curl
1
2
12 reps
12 reps
RPE 7
-
4C
Chest Fly (Cable)
1
2
12 reps
12 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
2
8 reps
8 reps
RPE 7
-
1B
Lat Pulldown
1
1
1
5 reps
10 reps
10 reps
RPE 8
RPE 6
-
1C
Partial Lateral Raise (Dumbbell)
1
2
20 reps
20 reps
RPE 8
-
2A
Incline Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
2B
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 8
-
3A
Overhead Tricep Extension (EZ Bar)
1
2
12 reps
12 reps
RPE 8
-
3B
Bayesian Curl
1
2
13 reps
13 reps
RPE 8
-
3C
Chest Fly (Cable)
1
2
13 reps
13 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10 reps
12 reps
RPE 10
RPE 10
2
Lat Pulldown
1
2
10 reps
10 reps
RPE 10
-
3A
Partial Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3B
Seated Row (Machine)
1
2
12 reps
12 reps
RPE 9
-
4A
Overhead Tricep Extension (EZ Bar)
1
2
AMRAP
AMRAP
RPE 9
-
4B
Bayesian Curl
1
2
AMRAP
AMRAP
RPE 9
-
4C
Chest Fly (Cable)
1
2
AMRAP
AMRAP
RPE 9
-
Week 1
1 / 6 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
-
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@6
-
3A
Leg Extension
1 Set
2 Sets
15 Reps
15 Reps
@7
-
3B
Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@7
-
Day 2
1A
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6
-
1B
Chin-Up (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@6
-
1C
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
-
2A
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@6
-
2B
Barbell Row
1 Set
2 Sets
8 Reps
8 Reps
@6
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
4 Reps
4 Reps
@6
-
2
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@6
-
3A
Bulgarian Split Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@6
-
3B
Single-Leg Leg Curl
1 Set
2 Sets
12 Reps
12 Reps
@7
-
Day 4
1A
Bench Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
-
1B
Lat Pulldown
1 Set
2 Sets
10 Reps
10 Reps
@8
-
1C
Lying Side Lateral Raise
1 Set
2 Sets
12 Reps
12 Reps
@8
-
2A
Dip (Weighted)
1 Set
2 Sets
8 Reps
8 Reps
@7
-
2B
Seated Row (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7
-
3A
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@7
-
3B
Preacher Curl (EZ Bar)
1 Set
2 Sets
10 Reps
10 Reps
@7
-