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Hipertrofia 75%

by João Freitas

Program Description

Treino para atletas

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2024 09:20
  • Last Edited
    Jun 18, 2025 12:37

Summary

Unleash your potential with the Hipertrofia 75% program, a focused 6-week journey designed for serious lifters looking to maximize muscle growth. Committing just three days a week, you'll tackle a variety of compound and isolation exercises, including weighted dips and deadlifts, strategically paired in supersets to enhance intensity and efficiency. This program is perfect for those ready to push their limits and see real results in strength and hypertrophy. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.2%
Lats
10.6%
Triceps
10.3%
Upper Back
9.9%
Hamstrings
9.7%
Quadriceps
8.5%
Glutes
7.7%
Biceps
6.3%
Front Delts
5.9%
Lower Back
5.8%
Abs
5.6%
Calves
2.7%
Middle Delts
2.7%
Rear Delts
2.7%
Forearms
0.5%
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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
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Single Arm Row (Cable)
4
12 reps
RPE 7
3
Chest Fly (Cable)
3
8 reps
RPE 8
4A
Tricep Kickback
3
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Hack Squat
4
12 reps
RPE 7
3A
Stiff Leg Deadlift (Dumbbell)
3
8 reps
RPE 7
3B
Lying Leg Curl
3
8 reps
RPE 7
4A
Standing Calf Raise
3
8 reps
RPE 6
4B
Pallof Press
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
2
12 reps
10 reps
8 reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Standing Pullover (Cable)
3
8 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
RPE 7
4B
Face Pull
3
RPE 7
Week 1
1 / 6 Weeks
Day 1
1
Dip (Weighted)
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
70%
74%
78%
2
Single Arm Row (Cable)
4 Sets
12 Reps
@7
3
Chest Fly (Cable)
3 Sets
8 Reps
@8
4A
Tricep Kickback
3 Sets
@7
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
@7
Day 2
1
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
70%
74%
78%
2
Hack Squat
4 Sets
12 Reps
@7
3A
Stiff Leg Deadlift (Dumbbell)
3 Sets
8 Reps
@7
3B
Lying Leg Curl
3 Sets
8 Reps
@7
4A
Standing Calf Raise
3 Sets
8 Reps
@6
4B
Pallof Press
3 Sets
8 Reps
@6
Day 3
1
Pull-Up (Weighted)
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
70%
74%
78%
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
3
Standing Pullover (Cable)
3 Sets
8 Reps
@8
4A
Lateral Raise (Dumbbell)
3 Sets
@7
4B
Face Pull
3 Sets
@7