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Ryan C Buffstuffs

by Ryan C.

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2026 05:28
  • Last Edited
    Mar 31, 2026 05:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Front Delts
10.1%
Upper Back
9.9%
Chest
9%
Glutes
8.1%
Biceps
7.6%
Hamstrings
7.1%
Lats
6.4%
Middle Delts
5.5%
Quadriceps
4.3%
Abs
4%
Rear Delts
3.5%
Abductors
3.3%
Lower Back
2.9%
Calves
2.6%
Forearms
2.2%
Adductors
2.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
2
7-10 reps
-
2
Pec Deck (Machine)
2
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
4
Single Arm High Row (Cable)
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
2
10-15 reps
-
7
Lateral Raise (Cable)
2
12-16 reps
-
8
Hip Adductor (Machine)
2
15-20 reps
-
9
Hip Abductor (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Single Arm High Row (Cable)
2
10-15 reps
-
5
Chest Supported Row (Machine)
2
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
2
12-16 reps
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Single Arm High Row (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
3
12-16 reps
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Single Arm High Row (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
10-15 reps
-
6
Hammer Curl (Cable)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
12-16 reps
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7-10 reps
-
2
Pec Deck (Machine)
3
10-15 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
-
4
Single Arm High Row (Cable)
3
10-15 reps
-
5
Chest Supported Row (Machine)
3
10-15 reps
-
6
Hammer Curl (Dumbbell)
3
10-15 reps
-
7
Lateral Raise (Cable)
4
12-16 reps
-
8
Hip Adductor (Machine)
3
15-20 reps
-
9
Hip Abductor (Machine)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
7 reps
-
2
Pec Deck (Machine)
2
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
2
10 reps
-
4
Single Arm High Row (Cable)
2
10 reps
-
5
Chest Supported Row (Machine)
2
10 reps
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
7
Lateral Raise (Cable)
2
12 reps
-
8
Hip Adductor (Machine)
2
15 reps
-
9
Hip Abductor (Machine)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-15 reps
-
2
Leg Extension
2
10-15 reps
-
3
Leg Press
2
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
2
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
1
12-18 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
2
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
2
12-18 reps
-
8
Abs Crunch (Machine)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
3
8-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
3
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
3
12-18 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
8-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
3
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
3
12-18 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
4
8-15 reps
-
2
Leg Extension
3
10-15 reps
-
3
Leg Press
3
6-8 reps
-
4
Reverse Lunge-Foot Evelated
2
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Hip Thrust (Machine)
2
10-15 reps
-
7
Hamstring Curl
3
12-18 reps
-
8
Abs Crunch (Machine)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8 reps
-
2
Leg Extension
2
10 reps
-
3
Leg Press
2
6 reps
-
4
Reverse Lunge-Foot Evelated
2
8 reps
-
5
Stiff Leg Deadlift
2
7 reps
-
6
Hip Thrust (Machine)
2
10 reps
-
7
Hamstring Curl
2
10 reps
-
8
Abs Crunch (Machine)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Dip (Assisted)
2
10-15 reps
-
3
Chin-Up (Assisted)
2
8-12 reps
-
4
Face Pull
2
10-14 reps
-
5
Overhead Tricep Extension (Cable)
2
10-14 reps
-
6
Preacher Curl (EZ Bar)
2
10-14 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Assisted)
2
10-15 reps
-
3
Chin-Up (Assisted)
3
8-12 reps
-
4
Face Pull
3
10-14 reps
-
5
Overhead Tricep Extension (Cable)
2
10-14 reps
-
6
Preacher Curl (EZ Bar)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Dip (Assisted)
3
10-15 reps
-
3
Chin-Up (Assisted)
3
8-12 reps
-
4
Face Pull
3
10-14 reps
-
5
Overhead Tricep Extension (Cable)
3
10-14 reps
-
6
Preacher Curl (EZ Bar)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Dip (Assisted)
3
10-15 reps
-
3
Chin-Up (Assisted)
3
8-12 reps
-
4
Face Pull
4
10-14 reps
-
5
Overhead Tricep Extension (Cable)
3
10-14 reps
-
6
Preacher Curl (EZ Bar)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Dip (Assisted)
3
10-15 reps
-
3
Chin-Up (Assisted)
3
8-12 reps
-
4
Face Pull
4
10-14 reps
-
5
Overhead Tricep Extension (Cable)
3
10-14 reps
-
6
Preacher Curl (EZ Bar)
3
10-14 reps
-
7
Lateral Raise (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Dip (Assisted)
2
8 reps
-
3
Chin-Up (Assisted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Overhead Tricep Extension (Cable)
2
8 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Lateral Raise (Dumbbell)
2
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
7-10 Reps
-
2
Pec Deck (Machine)
2 Sets
10-15 Reps
-
3
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
4
Single Arm High Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
5
Chest Supported Row (Machine)
2 Sets
10-15 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
-
7
Lateral Raise (Cable)
2 Sets
12-16 Reps
-
8
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
9
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
Day 2
1
Calf Raise (Machine)
3 Sets
8-15 Reps
-
2
Leg Extension
2 Sets
10-15 Reps
-
3
Leg Press
2 Sets
6-8 Reps
-
4
Reverse Lunge-Foot Evelated
2 Sets
10-15 Reps
-
5
Stiff Leg Deadlift
2 Sets
8-12 Reps
-
6
Hip Thrust (Machine)
2 Sets
10-15 Reps
-
7
Hamstring Curl
1 Set
12-18 Reps
-
8
Abs Crunch (Machine)
2 Sets
10-15 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Dip (Assisted)
2 Sets
10-15 Reps
-
3
Chin-Up (Assisted)
2 Sets
8-12 Reps
-
4
Face Pull
2 Sets
10-14 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
10-14 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
10-14 Reps
-
7
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-