logo
BoostcampPNG

Strength and hypotrophy program

by Ahmed A.

Program Description

The strength and hypotrophy program designed to Master the basics and getting bigger and stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 09, 2025 01:44
  • Last Edited
    Jun 18, 2025 09:40

Summary

Unlock your strength potential with this 4-week Strength and Hypertrophy program designed for serious lifters. Comprising four training days per week, you'll engage in a balanced mix of compound and isolation exercises, including barbell squats, dumbbell bench presses, and weighted pull-ups. Each session focuses on maximizing muscle growth and strength through carefully structured sets and reps, ensuring you challenge yourself while promoting recovery. Equip your garage gym and get ready to transform your physique and performance!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
10 reps
20 reps
RPE 8
RPE 8
3
Pull-Up (Weighted)
2
1
5 reps
5 reps
RPE 8
RPE 8.5
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9.5
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 8.5
3
Pull-Up (Weighted)
2
5 reps
RPE 9
4
Chest Supported Row (Machine)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Chest Fly (Machine)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
3
Pull-Up (Weighted)
3
5-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
2
6-10 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Chest Fly (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Standing Behind Neck Shoulder Press (Barbell)
2
1
8-12 reps
15-20 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
6
Chest Fly (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 6
3
Leg Press
2
10-15 reps
RPE 7
4
Back Extension (Weighted)
3
20 reps
RPE 7
5
Standing Calf Raise
2
10-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 7
3
Leg Press
2
10-15 reps
RPE 8
4
Back Extension (Weighted)
1
1
30 reps
15 reps
RPE 10
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
1
1
1
6-10 reps
6-10 reps
8-12 reps
RPE 10
RPE 10
RPE 10
6B
Bicep Curl (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8
3
Leg Press
2
10-15 reps
RPE 9.5
4
Back Extension (Weighted)
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
3
10-20 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4-6 reps
6-8 reps
RPE 9
RPE 8
2
Romanian Deadlift (Barbell)
3
10-15 reps
RPE 8.5
3
Leg Press
2
10-15 reps
RPE 10
4
Back Extension (Weighted)
2
10-15 reps
RPE 10
5
Standing Calf Raise
2
10-20 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Dip (Weighted)
3
10 reps
RPE 7.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
4
Wide Grip Pull-Up
3
10 reps
RPE 8
5A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 8
6A
Shrug (Barbell)
2
8-12 reps
RPE 8
6B
Shoulder Rotation
2
10-15 reps
RPE 6
7
Wrist Curls
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
6-10 reps
8-12 reps
RPE 9
RPE 9
2
Dip (Weighted)
2
1
5-8 reps
10-15 reps
RPE 9
RPE 9
3
Bent Over Row (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 10
6A
Shrug (Barbell)
2
8-12 reps
RPE 10
6B
Shoulder Rotation
2
10-15 reps
RPE 7
7
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Dip (Weighted)
2
1
5-8 reps
10-15 reps
RPE 10
RPE 10
3
Bent Over Row (Barbell)
2
1
6-10 reps
8-12 reps
RPE 9.5
RPE 9.5
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 10
6A
Shrug (Barbell)
2
8-12 reps
RPE 8
6B
Shoulder Rotation
2
10-15 reps
RPE 7.5
7
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Dip (Weighted)
3
5-8 reps
RPE 10
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
4
Wide Grip Pull-Up
3
AMRAP
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
Rear Delt Fly (Cable)
3
15 reps
RPE 10
6A
Shrug (Barbell)
3
8-12 reps
RPE 10
6B
Shoulder Rotation
2
10-15 reps
RPE 7.5
7
Wrist Curls
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 7.5
2
Squat (Barbell)
2
8-12 reps
RPE 7.5
3
Leg Extension
2
8-12 reps
RPE 8
4A
Bicep Curl (Barbell)
2
8-12 reps
RPE 8.5
4B
Single Arm Pushdown
2
8-12 reps
RPE 8.5
5
One Arm Dumbbell Carry
2
1 mins
RPE 8
6
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Extension
2
8-12 reps
RPE 9
4A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4B
Single Arm Pushdown
2
8-12 reps
RPE 10
5
One Arm Dumbbell Carry
2
1 mins
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Extension
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4B
Single Arm Pushdown
2
8-12 reps
RPE 10
5
One Arm Dumbbell Carry
2
1 mins
RPE 9
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 10
2
Squat (Barbell)
3
8-12 reps
RPE 9
3
Leg Extension
2
8-12 reps
RPE 10
4A
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
4B
Single Arm Pushdown
2
8-12 reps
RPE 10
5
One Arm Dumbbell Carry
2
1 mins
RPE 9.5
6
Lateral Raise (Cable)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
1 Set
10 Reps
20 Reps
@8
@8
3
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
5 Reps
@8
@8.5
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
@6
3
Leg Press
2 Sets
10-15 Reps
@7
4
Back Extension (Weighted)
3 Sets
20 Reps
@7
5
Standing Calf Raise
2 Sets
10-20 Reps
@9
6A
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@7
6B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
2
Dip (Weighted)
3 Sets
10 Reps
@7.5
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@7.5
4
Wide Grip Pull-Up
3 Sets
10 Reps
@8
5A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5B
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
6A
Shrug (Barbell)
2 Sets
8-12 Reps
@8
6B
Shoulder Rotation
2 Sets
10-15 Reps
@6
7
Wrist Curls
2 Sets
10-15 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@7.5
2
Squat (Barbell)
2 Sets
8-12 Reps
@7.5
3
Leg Extension
2 Sets
8-12 Reps
@8
4A
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@8.5
4B
Single Arm Pushdown
2 Sets
8-12 Reps
@8.5
5
One Arm Dumbbell Carry
2 Sets
1 mins
@8
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8.5