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Ogi’s Strength and Hypertrophy

by Oğulcan O.
1 athletes joined

Program Description

**Ogi’s Strength and Hypertrophy** is a comprehensive 5-week program designed to build strength and muscle mass through a blend of powerlifting and bodybuilding techniques. With a commitment of just 50 minutes per session, you'll tackle a variety of exercises targeting all major muscle groups, utilizing equipment found in a full gym. This program is tailored for both intermediate and novice lifters, ensuring progressive overload while enhancing your overall physique. Get ready to transform your workouts and achieve your strength goals!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 18, 2025 07:43
  • Last Edited
    Oct 19, 2025 05:16

Summary

Unlock your potential with Ogi’s Strength and Hypertrophy program, a comprehensive 5-week journey designed for dedicated lifters. With five training days each week, you'll focus on building strength and muscle through a balanced mix of compound lifts and targeted hypertrophy exercises. Expect to tackle barbell squats, deadlifts, and a variety of machines to sculpt your physique. Each session is crafted to push your limits and enhance your performance, ensuring you emerge stronger and more defined. Get ready to transform your training and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.4%
Upper Back
11.4%
Triceps
10.7%
Front Delts
9.1%
Abs
7.8%
Biceps
7.8%
Lats
7.2%
Hamstrings
6.8%
Quadriceps
6.5%
Middle Delts
5.5%
Glutes
5.2%
Rear Delts
3.6%
Adductors
2.6%
Lower Back
2%
Forearms
1%
Abductors
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-3 reps
RPE 10
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 10
5
Single Arm Iso Row
2
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
7
Seated Dip (Machine)
2
6 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-3 reps
RPE 10
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 10
5
Single Arm Iso Row
2
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
7
Seated Dip (Machine)
2
6 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-3 reps
RPE 10
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 10
5
Single Arm Iso Row
2
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
7
Seated Dip (Machine)
2
6 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-3 reps
RPE 10
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 10
5
Single Arm Iso Row
2
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
7
Seated Dip (Machine)
2
6 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1-3 reps
RPE 10
2
Incline Chest Press (Machine)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6 reps
RPE 10
5
Single Arm Iso Row
2
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
6 reps
RPE 10
7
Seated Dip (Machine)
2
6 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-3 reps
RPE 10
2
Deadlift (Barbell)
2
1-3 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-3 reps
RPE 10
2
Deadlift (Barbell)
2
1-3 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-3 reps
RPE 10
2
Deadlift (Barbell)
2
1-3 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-3 reps
RPE 10
2
Deadlift (Barbell)
2
1-3 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1-3 reps
RPE 10
2
Deadlift (Barbell)
2
1-3 reps
RPE 10
3
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Decline Bench Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Shoulder Press (Machine)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Decline Bench Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Shoulder Press (Machine)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Decline Bench Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Shoulder Press (Machine)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Decline Bench Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Shoulder Press (Machine)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10 reps
RPE 10
2
Decline Bench Press (Barbell)
2
10 reps
RPE 10
3
Chest Press (Machine)
2
10 reps
RPE 10
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Shoulder Press (Machine)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
2
10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
4
Face Pull
2
10 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Shrug (Dumbbell)
2
10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
4
Face Pull
2
10 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Shrug (Dumbbell)
2
10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
4
Face Pull
2
10 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Shrug (Dumbbell)
2
10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
4
Face Pull
2
10 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Shrug (Dumbbell)
2
10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10 reps
RPE 10
2
Chest Supported Row (Machine)
2
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
10 reps
RPE 10
4
Face Pull
2
10 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Shrug (Dumbbell)
2
10 reps
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Preacher Curl (EZ Bar)
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Lunge (Dumbbell)
2
10 reps
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
7
Cable Crunch
2
20 reps
RPE 10
8
Wood Chop
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Lunge (Dumbbell)
2
10 reps
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
7
Cable Crunch
2
20 reps
RPE 10
8
Wood Chop
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Lunge (Dumbbell)
2
10 reps
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
7
Cable Crunch
2
20 reps
RPE 10
8
Wood Chop
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Lunge (Dumbbell)
2
10 reps
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
7
Cable Crunch
2
20 reps
RPE 10
8
Wood Chop
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Lunge (Dumbbell)
2
10 reps
RPE 10
4
Lying Leg Curl
2
10 reps
RPE 10
5
Hip Adductor (Machine)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
2
15 reps
RPE 10
7
Cable Crunch
2
20 reps
RPE 10
8
Wood Chop
2
10 reps
RPE 10
Week 1
1 / 5 Weeks
Day 2
1
Squat (Barbell)
2 Sets
1-3 Reps
@10
2
Deadlift (Barbell)
2 Sets
1-3 Reps
@10
3
Abs Crunch (Machine)
2 Sets
10 Reps
@10
Day 5
1
Leg Press (45 Degrees)
2 Sets
10 Reps
@10
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
3
Lunge (Dumbbell)
2 Sets
10 Reps
@10
4
Lying Leg Curl
2 Sets
10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
10 Reps
@10
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@10
7
Cable Crunch
2 Sets
20 Reps
@10
8
Wood Chop
2 Sets
10 Reps
@10
Day 4
1
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
10 Reps
@10
3
Single Arm Row (Dumbbell)
2 Sets
10 Reps
@10
4
Face Pull
2 Sets
10 Reps
@10
5
Reverse Pec Deck
2 Sets
10 Reps
@10
6
Shrug (Dumbbell)
2 Sets
10 Reps
@10
7
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Preacher Curl (EZ Bar)
2 Sets
10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2
Decline Bench Press (Barbell)
2 Sets
10 Reps
@10
3
Chest Press (Machine)
2 Sets
10 Reps
@10
4
Pec Deck (Machine)
2 Sets
10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
10 Reps
@10
6
Lateral Raise (Cable)
2 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1-3 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
6 Reps
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
6 Reps
@10
5
Single Arm Iso Row
2 Sets
6 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
6 Reps
@10
7
Seated Dip (Machine)
2 Sets
6 Reps
@10
8
Bicep Curl (EZ Bar)
2 Sets
6 Reps
@10