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Mobility and Hypertrophy

by Eddie V.

Program Description

Unlock your full potential with the Mobility and Hypertrophy program, designed to enhance your strength and flexibility over 4 weeks. This 4-day-a-week regimen combines targeted mobility work with hypertrophy-focused strength training, ensuring you build muscle while improving your range of motion. Perfect for lifters looking to break through plateaus and enhance overall performance, this program will leave you feeling stronger and more agile. Get ready to elevate your training and achieve lasting results!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 11, 2025 05:23
  • Last Edited
    Jul 11, 2025 05:26
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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
Lu Raises
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lu Raises
3
15 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Barbell Row
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Barbell Row
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Barbell Row
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 6
3
Barbell Row
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Body Weight Lunges
1
3 reps
RPE 8
2
Goblet Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Body Weight Lunges
1
3 reps
RPE 8
2
Goblet Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Body Weight Lunges
1
3 reps
RPE 8
2
Goblet Squat
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Body Weight Lunges
1
3 reps
RPE 8
2
Goblet Squat
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension
3
10 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Lu Raises
3 Sets
15 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@6
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
Day 2
1
Dumbbell Row
3 Sets
10 Reps
@6
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@6
3
Barbell Row
3 Sets
15 Reps
@6
Day 3
1
Body Weight Lunges
1 Set
3 Reps
@8
2
Goblet Squat
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Tricep Extension
3 Sets
10 Reps
@7