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Alan's Custom Hypertrophy Program Mk. 2

by Alan T.

Program Description

to put on lots of muscle

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 27, 2025 07:48
  • Last Edited
    May 27, 2025 08:21
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
20 reps
RPE 5-7
2
Chest Fly (Dumbbell)
2
20 reps
RPE 5-7
3
Chest Press (Machine)
2
20 reps
RPE 5-7
4
Tricep Pushdown (Cable)
2
20 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
20 reps
RPE 5-7
2
Chest Fly (Dumbbell)
3
20 reps
RPE 5-7
3
Chest Press (Machine)
3
20 reps
RPE 5-7
4
Tricep Pushdown (Cable)
3
20 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
20 reps
RPE 5-7
2
Chest Fly (Dumbbell)
4
20 reps
RPE 5-7
3
Chest Press (Machine)
4
20 reps
RPE 5-7
4
Tricep Pushdown (Cable)
4
20 reps
RPE 5-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
18 reps
RPE 6-8
2
Chest Fly (Dumbbell)
2
18 reps
RPE 6-8
3
Chest Press (Machine)
2
18 reps
RPE 6-8
4
Tricep Pushdown (Cable)
2
18 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
18 reps
RPE 6-8
2
Chest Fly (Dumbbell)
3
18 reps
RPE 6-8
3
Chest Press (Machine)
3
18 reps
RPE 6-8
4
Tricep Pushdown (Cable)
3
18 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
18 reps
RPE 6-8
2
Chest Fly (Dumbbell)
4
18 reps
RPE 6-8
3
Chest Press (Machine)
4
18 reps
RPE 6-8
4
Tricep Pushdown (Cable)
4
18 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
RPE 7-9
2
Chest Fly (Dumbbell)
2
15 reps
RPE 7-9
3
Chest Press (Machine)
2
15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
RPE 7-9
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7-9
3
Chest Press (Machine)
3
15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 7-9
2
Chest Fly (Dumbbell)
4
15 reps
RPE 7-9
3
Chest Press (Machine)
4
15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
20 reps
RPE 5-7
2
Back Extension (Weighted)
2
20 reps
RPE 5-7
3
Ab Wheel
2
20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
20 reps
RPE 5-7
2
Back Extension (Weighted)
3
20 reps
RPE 5-7
3
Ab Wheel
3
20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
20 reps
RPE 5-7
2
Back Extension (Weighted)
4
20 reps
RPE 5-7
3
Ab Wheel
4
20 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
18 reps
RPE 6-8
2
Back Extension (Weighted)
2
18 reps
RPE 6-8
3
Ab Wheel
2
18 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
18 reps
RPE 6-8
2
Back Extension (Weighted)
3
18 reps
RPE 6-8
3
Ab Wheel
3
18 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
18 reps
RPE 6-8
2
Back Extension (Weighted)
4
18 reps
RPE 6-8
3
Ab Wheel
4
18 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
15 reps
RPE 7-9
2
Back Extension (Weighted)
2
15 reps
RPE 7-9
3
Ab Wheel
2
15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
15 reps
RPE 7-9
2
Back Extension (Weighted)
3
15 reps
RPE 7-9
3
Ab Wheel
3
15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 7-9
2
Back Extension (Weighted)
4
15 reps
RPE 7-9
3
Ab Wheel
4
15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
20 reps
RPE 5-7
2
Lat Pulldown
2
20 reps
RPE 5-7
3
Pullover (Dumbbell)
2
20 reps
RPE 5-7
4
Bicep Curl (Barbell)
2
20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
20 reps
RPE 5-7
2
Lat Pulldown
3
20 reps
RPE 5-7
3
Pullover (Dumbbell)
3
20 reps
RPE 5-7
4
Bicep Curl (Barbell)
3
20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
20 reps
RPE 5-7
2
Lat Pulldown
4
20 reps
RPE 5-7
3
Pullover (Dumbbell)
4
20 reps
RPE 5-7
4
Bicep Curl (Barbell)
4
20 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
18 reps
RPE 6-8
2
Lat Pulldown
2
18 reps
RPE 6-8
3
Pullover (Dumbbell)
2
18 reps
RPE 6-8
4
Bicep Curl (Barbell)
2
18 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
18 reps
RPE 6-8
2
Lat Pulldown
3
18 reps
RPE 6-8
3
Pullover (Dumbbell)
3
18 reps
RPE 6-8
4
Bicep Curl (Barbell)
3
18 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
18 reps
RPE 6-8
2
Lat Pulldown
4
18 reps
RPE 6-8
3
Pullover (Dumbbell)
4
18 reps
RPE 6-8
4
Bicep Curl (Barbell)
4
18 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7-9
2
Lat Pulldown
2
15 reps
RPE 7-9
3
Pullover (Dumbbell)
2
15 reps
RPE 7-9
4
Bicep Curl (Barbell)
2
15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7-9
2
Lat Pulldown
3
15 reps
RPE 7-9
3
Pullover (Dumbbell)
3
15 reps
RPE 7-9
4
Bicep Curl (Barbell)
3
15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
15 reps
RPE 7-9
2
Lat Pulldown
4
15 reps
RPE 7-9
3
Pullover (Dumbbell)
4
15 reps
RPE 7-9
4
Bicep Curl (Barbell)
4
15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
20 reps
RPE 5-7
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 5-7
3
Incline Bench Press (Barbell)
2
20 reps
RPE 5-7
4
Tricep Pushdown (Cable)
2
20 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
20 reps
RPE 5-7
2
Lateral Raise (Dumbbell)
3
20 reps
RPE 5-7
3
Incline Bench Press (Barbell)
3
20 reps
RPE 5-7
4
Tricep Pushdown (Cable)
3
20 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
20 reps
RPE 5-7
2
Lateral Raise (Dumbbell)
4
20 reps
RPE 5-7
3
Incline Bench Press (Barbell)
4
20 reps
RPE 5-7
4
Tricep Pushdown (Cable)
4
20 reps
RPE 5-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
18 reps
RPE 6-8
2
Lateral Raise (Dumbbell)
2
18 reps
RPE 6-8
3
Incline Bench Press (Barbell)
2
18 reps
RPE 6-8
4
Tricep Pushdown (Cable)
2
18 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
18 reps
RPE 6-8
2
Lateral Raise (Dumbbell)
3
18 reps
RPE 6-8
3
Incline Bench Press (Barbell)
3
18 reps
RPE 6-8
4
Tricep Pushdown (Cable)
3
18 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
18 reps
RPE 6-8
2
Lateral Raise (Dumbbell)
4
18 reps
RPE 6-8
3
Incline Bench Press (Barbell)
4
18 reps
RPE 6-8
4
Tricep Pushdown (Cable)
4
18 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
15 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
2
15 reps
RPE 7-9
3
Incline Bench Press (Barbell)
2
15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
15 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-9
3
Incline Bench Press (Barbell)
3
15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
RPE 7-9
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 7-9
3
Incline Bench Press (Barbell)
4
15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
20 reps
RPE 5-7
2
Leg Extension
2
20 reps
RPE 5-7
3
Lying Leg Raise
2
20 reps
RPE 5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 5-7
2
Leg Extension
3
20 reps
RPE 5-7
3
Lying Leg Raise
3
20 reps
RPE 5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
20 reps
RPE 5-7
2
Leg Extension
4
20 reps
RPE 5-7
3
Lying Leg Raise
4
20 reps
RPE 5-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
18 reps
RPE 6-8
2
Leg Extension
2
18 reps
RPE 6-8
3
Lying Leg Raise
2
18 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
18 reps
RPE 6-8
2
Leg Extension
3
18 reps
RPE 6-8
3
Lying Leg Raise
3
18 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
18 reps
RPE 6-8
2
Leg Extension
4
18 reps
RPE 6-8
3
Lying Leg Raise
4
18 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
15 reps
RPE 7-9
2
Leg Extension
2
15 reps
RPE 7-9
3
Lying Leg Raise
2
15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 7-9
2
Leg Extension
3
15 reps
RPE 7-9
3
Lying Leg Raise
3
15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 7-9
2
Leg Extension
4
15 reps
RPE 7-9
3
Lying Leg Raise
4
15 reps
RPE 7-9
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
20 Reps
@5-7
2
Chest Fly (Dumbbell)
2 Sets
20 Reps
@5-7
3
Chest Press (Machine)
2 Sets
20 Reps
@5-7
4
Tricep Pushdown (Cable)
2 Sets
20 Reps
@5-7
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
20 Reps
@5-7
2
Back Extension (Weighted)
2 Sets
20 Reps
@5-7
3
Ab Wheel
2 Sets
20 Reps
@5-7
Day 3
1
Bent Over Row (Barbell)
2 Sets
20 Reps
@5-7
2
Lat Pulldown
2 Sets
20 Reps
@5-7
3
Pullover (Dumbbell)
2 Sets
20 Reps
@5-7
4
Bicep Curl (Barbell)
2 Sets
20 Reps
@5-7
Day 4
1
Overhead Press (Barbell)
2 Sets
20 Reps
@5-7
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@5-7
3
Incline Bench Press (Barbell)
2 Sets
20 Reps
@5-7
4
Tricep Pushdown (Cable)
2 Sets
20 Reps
@5-7
Day 5
1
Squat (Barbell)
2 Sets
20 Reps
@5-7
2
Leg Extension
2 Sets
20 Reps
@5-7
3
Lying Leg Raise
2 Sets
20 Reps
@5-7