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Alan's Custom Hypertrophy Program Mk. 2

by Alan T.
5.0
(1 rating)

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
    Jul 11, 2025 07:46

Summary

Unlock your muscle-building potential with Alan's Custom Hypertrophy Program Mk. 2! Over the course of 9 weeks, this 5-day-a-week program focuses on targeted hypertrophy, combining essential compound lifts and isolation exercises to maximize your gains. Each session is designed to challenge your strength and endurance, featuring popular movements like the Bench Press, Bent Over Row, and Overhead Press. With a full gym's worth of equipment at your disposal, you'll be well-equipped to sculpt your physique and achieve impressive results. Get ready to push your limits and transform your training!
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4.8 Stars with 10, 000+ Ratings
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)
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)
5
20 reps
RPE 5-7
2
Chest Fly (Dumbbell)
5
20 reps
RPE 5-7
3
Chest Press (Machine)
5
20 reps
RPE 5-7
4
Tricep Pushdown (Cable)
5
20 reps
RPE 5-7
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)
5
18 reps
RPE 6-8
2
Chest Fly (Dumbbell)
5
18 reps
RPE 6-8
3
Chest Press (Machine)
5
18 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
18 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
15 reps
RPE 7-9
2
Incline Bench Press (Barbell)
3
15 reps
RPE 7-9
3
Dip (Bodyweight)
3
15 reps
RPE 7-9
4
French Press
3
15 reps
RPE 7-9
5
Hammer Curl
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
15 reps
RPE 7-9
2
Incline Bench Press (Barbell)
4
15 reps
RPE 7-9
3
Dip (Bodyweight)
4
15 reps
RPE 7-9
4
French Press
4
15 reps
RPE 7-9
5
Hammer Curl
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
15 reps
RPE 7-9
2
Incline Bench Press (Barbell)
5
15 reps
RPE 7-9
3
Dip (Bodyweight)
5
15 reps
RPE 7-9
4
French Press
5
15 reps
RPE 7-9
5
Hammer Curl
5
15 reps
RPE 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
4
Standing Calf Raise
3
20 reps
RPE 6-7
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
4
Standing Calf Raise
4
20 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
20 reps
RPE 5-7
2
Back Extension (Weighted)
5
20 reps
RPE 5-7
3
Ab Wheel
5
20 reps
RPE 5-7
4
Standing Calf Raise
5
20 reps
RPE 6-7
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
4
Standing Calf Raise
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
4
Standing Calf Raise
4
18 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
18 reps
RPE 6-8
2
Back Extension (Weighted)
5
18 reps
RPE 6-8
3
Ab Wheel
5
18 reps
RPE 6-8
4
Standing Calf Raise
5
18 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
15 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 7-9
3
Hamstring Curl
3
15 reps
RPE 7-9
4
Seated Calf Raise
3
15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
4
15 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
4
15 reps
RPE 7-9
3
Hamstring Curl
4
15 reps
RPE 7-9
4
Seated Calf Raise
4
15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
15 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
5
15 reps
RPE 7-9
3
Hamstring Curl
5
15 reps
RPE 7-9
4
Seated Calf Raise
5
15 reps
RPE 7-9
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)
5
20 reps
RPE 5-7
2
Lat Pulldown
5
20 reps
RPE 5-7
3
Pullover (Dumbbell)
5
20 reps
RPE 5-7
4
Bicep Curl (Barbell)
5
20 reps
RPE 5-7
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)
5
18 reps
RPE 6-8
2
Lat Pulldown
5
18 reps
RPE 6-8
3
Pullover (Dumbbell)
5
18 reps
RPE 6-8
4
Bicep Curl (Barbell)
5
18 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
RPE 7-9
2
High Row
3
15 reps
RPE 7-9
3
Upright Row (Barbell)
3
15 reps
RPE 7-9
4
Pullover (EZ Bar)
3
15 reps
RPE 7-9
5
Preacher Curl (Barbell)
3
15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 7-9
2
High Row
4
15 reps
RPE 7-9
3
Upright Row (Barbell)
4
15 reps
RPE 7-9
4
Pullover (EZ Bar)
4
15 reps
RPE 7-9
5
Preacher Curl (Barbell)
4
15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
5
15 reps
RPE 7-9
2
High Row
5
15 reps
RPE 7-9
3
Upright Row (Barbell)
5
15 reps
RPE 7-9
4
Pullover (EZ Bar)
5
15 reps
RPE 7-9
5
Preacher Curl (Barbell)
5
15 reps
RPE 7-9
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)
5
20 reps
RPE 5-7
2
Lateral Raise (Dumbbell)
5
20 reps
RPE 5-7
3
Incline Bench Press (Barbell)
5
20 reps
RPE 5-7
4
Tricep Pushdown (Cable)
5
20 reps
RPE 5-7
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)
5
18 reps
RPE 6-8
2
Lateral Raise (Dumbbell)
5
18 reps
RPE 6-8
3
Incline Bench Press (Barbell)
5
18 reps
RPE 6-8
4
Tricep Pushdown (Cable)
5
18 reps
RPE 6-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
15 reps
RPE 7-9
2
Behind-the-Neck Push Press
3
15 reps
RPE 7-9
3
One Arm Lateral Raise (Cable)
3
15 reps
RPE 7-9
4
French Press
3
15 reps
RPE 7-9
5
Hammer Curl
3
15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
15 reps
RPE 7-9
2
Behind-the-Neck Push Press
4
15 reps
RPE 7-9
3
One Arm Lateral Raise (Cable)
4
15 reps
RPE 7-9
4
French Press
4
15 reps
RPE 7-9
5
Hammer Curl
4
15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
15 reps
RPE 7-9
2
Behind-the-Neck Push Press
5
15 reps
RPE 7-9
3
One Arm Lateral Raise (Cable)
5
15 reps
RPE 7-9
4
French Press
5
15 reps
RPE 7-9
5
Hammer Curl
5
15 reps
RPE 7-9
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
4
Standing Calf Raise
3
20 reps
RPE 6-7
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
4
Standing Calf Raise
4
20 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
20 reps
RPE 5-7
2
Leg Extension
5
20 reps
RPE 5-7
3
Lying Leg Raise
5
20 reps
RPE 5-7
4
Standing Calf Raise
5
20 reps
RPE 6-7
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
4
Standing Calf 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
4
Standing Calf Raise
4
18 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
18 reps
RPE 6-8
2
Leg Extension
5
18 reps
RPE 6-8
3
Lying Leg Raise
5
18 reps
RPE 6-8
4
Standing Calf Raise
5
18 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
15 reps
RPE 7-9
2
Hack Squat
3
15 reps
RPE 7-9
3
Single Leg Press
3
15 reps
RPE 7-9
4
Seated Calf Raise
3
15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
15 reps
RPE 7-9
2
Hack Squat
4
15 reps
RPE 7-9
3
Single Leg Press
4
15 reps
RPE 7-9
4
Seated Calf Raise
4
15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
15 reps
RPE 7-9
2
Hack Squat
5
15 reps
RPE 7-9
3
Single Leg Press
5
15 reps
RPE 7-9
4
Seated Calf Raise
5
15 reps
RPE 7-9
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
20 Reps
@5-7
2
Chest Fly (Dumbbell)
3 Sets
20 Reps
@5-7
3
Chest Press (Machine)
3 Sets
20 Reps
@5-7
4
Tricep Pushdown (Cable)
3 Sets
20 Reps
@5-7
Day 3
1
Bent Over Row (Barbell)
3 Sets
20 Reps
@5-7
2
Lat Pulldown
3 Sets
20 Reps
@5-7
3
Pullover (Dumbbell)
3 Sets
20 Reps
@5-7
4
Bicep Curl (Barbell)
3 Sets
20 Reps
@5-7
Day 4
1
Overhead Press (Barbell)
3 Sets
20 Reps
@5-7
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@5-7
3
Incline Bench Press (Barbell)
3 Sets
20 Reps
@5-7
4
Tricep Pushdown (Cable)
3 Sets
20 Reps
@5-7
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
20 Reps
@5-7
2
Back Extension (Weighted)
3 Sets
20 Reps
@5-7
3
Ab Wheel
3 Sets
20 Reps
@5-7
4
Standing Calf Raise
3 Sets
20 Reps
@6-7
Day 5
1
Squat (Barbell)
3 Sets
20 Reps
@5-7
2
Leg Extension
3 Sets
20 Reps
@5-7
3
Lying Leg Raise
3 Sets
20 Reps
@5-7
4
Standing Calf Raise
3 Sets
20 Reps
@6-7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Alan T.Age 28, Man
19 days ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
I love my program