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Athletic Hypertrophy

by Carter N.
1 athletes joined

Program Description

Unlock your muscle-building potential with the Athletic Hypertrophy program! Over the course of 3 weeks, you'll engage in 4 dynamic training sessions each week, designed to maximize muscle growth and enhance athletic performance. This program combines targeted strength exercises with high-intensity techniques to push your limits and sculpt your physique. Get ready to elevate your training and achieve the results you've been striving for!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 26, 2026 10:19
  • Last Edited
    Jan 30, 2026 03:10
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16%
Glutes
13.3%
Hamstrings
11.3%
Triceps
8%
Abs
6.7%
Upper Back
6.7%
Front Delts
5.3%
Calves
4.7%
Adductors
4%
Other
4%
Lower Back
4%
Biceps
4%
Chest
2.7%
Middle Delts
2.7%
Lats
2.7%
Rear Delts
2.7%
Forearms
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Depth Landings
3
5 reps
-
1B
45 Degree Skater Jumps
3
5 reps
-
2
Bench Press (Dumbbell)
2
4-6 reps
-
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
-
4
Katana Extension
2
4-6 reps
-
5
Leg Extension
2
4-6 reps
-
6
Hip Adductor (Machine)
2
4-6 reps
-
7
Squat (Smith Machine)
2
4-6 reps
-
8
Decline Crunch (Weighted)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Depth Landings
3
5 reps
-
1B
45 Degree Skater Jumps
3
5 reps
-
2
Bench Press (Dumbbell)
2
4-6 reps
-
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
-
4
Katana Extension
2
4-6 reps
-
5
Leg Extension
2
4-6 reps
-
6
Hip Adductor (Machine)
2
4-6 reps
-
7
Squat (Smith Machine)
2
4-6 reps
-
8
Decline Crunch (Weighted)
2
4-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Depth Landings
3
5 reps
-
1B
45 Degree Skater Jumps
3
5 reps
-
2
Bench Press (Dumbbell)
2
4-6 reps
-
3
Seated Overhead Press (Dumbbell)
2
4-6 reps
-
4
Katana Extension
2
4-6 reps
-
5
Leg Extension
2
4-6 reps
-
6
Hip Adductor (Machine)
2
4-6 reps
-
7
Squat (Smith Machine)
2
4-6 reps
-
8
Decline Crunch (Weighted)
2
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Broad Jump
3
3 reps
-
1B
Pogo Hop
3
15 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Hamstring Curl
2
4-6 reps
-
4
Hip Thrust (Barbell)
2
4-6 reps
-
5
Kelso Shrug
2
4-6 reps
-
6
Preacher Curl (Dumbbell)
2
4-6 reps
-
7
Wide Grip Lat Pulldown
2
4-6 reps
-
8
Reverse Pec Deck
2
4-6 reps
-
9
Calf Raise (Leg Press)
2
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Broad Jump
3
3 reps
-
1B
Pogo Hop
3
15 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Hamstring Curl
2
4-6 reps
-
4
Hip Thrust (Barbell)
2
4-6 reps
-
5
Kelso Shrug
2
4-6 reps
-
6
Preacher Curl (Dumbbell)
2
4-6 reps
-
7
Wide Grip Lat Pulldown
2
4-6 reps
-
8
Reverse Pec Deck
2
4-6 reps
-
9
Calf Raise (Leg Press)
2
4-6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Broad Jump
3
3 reps
-
1B
Pogo Hop
3
15 reps
-
2
Romanian Deadlift (Barbell)
2
4-6 reps
-
3
Hamstring Curl
2
4-6 reps
-
4
Hip Thrust (Barbell)
2
4-6 reps
-
5
Kelso Shrug
2
4-6 reps
-
6
Preacher Curl (Dumbbell)
2
4-6 reps
-
7
Wide Grip Lat Pulldown
2
4-6 reps
-
8
Reverse Pec Deck
2
4-6 reps
-
9
Calf Raise (Leg Press)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Depth Landings
3
5 reps
-
1B
45 Degree Skater Jumps
3
5 reps
-
2
Hip Adductor (Machine)
2
4-6 reps
-
3
Squat (Smith Machine)
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Decline Crunch (Weighted)
2
4-6 reps
-
6
Katana Extension
2
4-6 reps
-
7
Bench Press (Dumbbell)
2
4-6 reps
-
8
Seated Overhead Press (Dumbbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Depth Landings
3
5 reps
-
1B
45 Degree Skater Jumps
3
5 reps
-
2
Hip Adductor (Machine)
2
4-6 reps
-
3
Squat (Smith Machine)
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Decline Crunch (Weighted)
2
4-6 reps
-
6
Katana Extension
2
4-6 reps
-
7
Bench Press (Dumbbell)
2
4-6 reps
-
8
Seated Overhead Press (Dumbbell)
2
4-6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Depth Landings
3
5 reps
-
1B
45 Degree Skater Jumps
3
5 reps
-
2
Hip Adductor (Machine)
2
4-6 reps
-
3
Squat (Smith Machine)
2
4-6 reps
-
4
Leg Extension
2
4-6 reps
-
5
Decline Crunch (Weighted)
2
4-6 reps
-
6
Katana Extension
2
4-6 reps
-
7
Bench Press (Dumbbell)
2
4-6 reps
-
8
Seated Overhead Press (Dumbbell)
2
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Hop
3
15 reps
-
1B
Broad Jump
3
3 reps
-
2
Kelso Shrug
2
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Wide Grip Lat Pulldown
2
4-6 reps
-
5
Preacher Curl (Dumbbell)
2
4-6 reps
-
6
Reverse Pec Deck
2
4-6 reps
-
7
Hip Thrust (Barbell)
2
4-6 reps
-
8
Hamstring Curl
2
4-6 reps
-
9
Calf Raise (Leg Press)
2
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Hop
3
15 reps
-
1B
Broad Jump
3
3 reps
-
2
Kelso Shrug
2
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Wide Grip Lat Pulldown
2
4-6 reps
-
5
Preacher Curl (Dumbbell)
2
4-6 reps
-
6
Reverse Pec Deck
2
4-6 reps
-
7
Hip Thrust (Barbell)
2
4-6 reps
-
8
Hamstring Curl
2
4-6 reps
-
9
Calf Raise (Leg Press)
2
4-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pogo Hop
3
15 reps
-
1B
Broad Jump
3
3 reps
-
2
Kelso Shrug
2
4-6 reps
-
3
Romanian Deadlift (Barbell)
2
4-6 reps
-
4
Wide Grip Lat Pulldown
2
4-6 reps
-
5
Preacher Curl (Dumbbell)
2
4-6 reps
-
6
Reverse Pec Deck
2
4-6 reps
-
7
Hip Thrust (Barbell)
2
4-6 reps
-
8
Hamstring Curl
2
4-6 reps
-
9
Calf Raise (Leg Press)
2
4-6 reps
-
Week 1
1 / 3 Weeks
Day 1
1A
Depth Landings
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
1B
45 Degree Skater Jumps
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
4
Katana Extension
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
5
Leg Extension
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
7
Squat (Smith Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
8
Decline Crunch (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
Day 2
1A
Broad Jump
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
1B
Pogo Hop
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
3
Hamstring Curl
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
5
Kelso Shrug
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
7
Wide Grip Lat Pulldown
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
8
Reverse Pec Deck
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
9
Calf Raise (Leg Press)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
Day 3
1A
Depth Landings
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
1B
45 Degree Skater Jumps
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
2
Hip Adductor (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
3
Squat (Smith Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
4
Leg Extension
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
5
Decline Crunch (Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
6
Katana Extension
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
7
Bench Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
8
Seated Overhead Press (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
Day 4
1A
Pogo Hop
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
1B
Broad Jump
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
2
Kelso Shrug
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
4
Wide Grip Lat Pulldown
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
5
Preacher Curl (Dumbbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
6
Reverse Pec Deck
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
7
Hip Thrust (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
8
Hamstring Curl
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-
9
Calf Raise (Leg Press)
1 Set
1 Set
4-6 Reps
4-6 Reps
-
-