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Cody Hypertrophy
by Honor Foss
1 athletes joined
Program Description
Continue maintaining and building a base of strength while otherwise prioritizing rucking and steady state cardio.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Jun 24, 2024 06:08
Last Edited
Jun 24, 2024 06:40
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Week 1
1 / 6 Weeks
Day 1
1
Leg Curl
2 Sets
8-12 Reps
2
Squat (Barbell)
4 Sets
4-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
6
Push Up
3 Sets
10 Reps
Day 2
1
Face Pull
3 Sets
20 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
15-20 Reps
5
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
6
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
4-8 Reps
2
Hamstring Curl
3 Sets
12-15 Reps
3
Barbell Row
3 Sets
8 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Pull-Up (Bodyweight)
2 Sets
10 Reps
Day 4
1
Leg Extension
4 Sets
15-20 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
20 Reps
Day 5
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2
Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
5
Hammer Curl
2 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
7
Bicep Curl (Cable)
3 Sets
15 Reps
Day 1
1
Leg Curl
2 Sets
8-12 Reps
2
Squat (Barbell)
4 Sets
4-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
6
Push Up
3 Sets
10 Reps
Day 2
1
Face Pull
3 Sets
20 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
15-20 Reps
5
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
6
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
4-8 Reps
2
Hamstring Curl
3 Sets
12-15 Reps
3
Barbell Row
3 Sets
8 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Pull-Up (Bodyweight)
2 Sets
10 Reps
Day 4
1
Leg Extension
4 Sets
15-20 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
20 Reps
Day 5
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2
Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
5
Hammer Curl
2 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
7
Bicep Curl (Cable)
3 Sets
15 Reps
Day 1
1
Leg Curl
2 Sets
8-12 Reps
2
Squat (Barbell)
4 Sets
4-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
6
Push Up
3 Sets
10 Reps
Day 2
1
Face Pull
3 Sets
20 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
15-20 Reps
5
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
6
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
4-8 Reps
2
Hamstring Curl
3 Sets
12-15 Reps
3
Barbell Row
3 Sets
8 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Pull-Up (Bodyweight)
2 Sets
10 Reps
Day 4
1
Leg Extension
4 Sets
15-20 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
20 Reps
Day 5
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2
Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
5
Hammer Curl
2 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
7
Bicep Curl (Cable)
3 Sets
15 Reps
Day 1
1
Leg Curl
2 Sets
8-12 Reps
2
Squat (Barbell)
4 Sets
4-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
6
Push Up
3 Sets
10 Reps
Day 2
1
Face Pull
3 Sets
20 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
15-20 Reps
5
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
6
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
4-8 Reps
2
Hamstring Curl
3 Sets
12-15 Reps
3
Barbell Row
3 Sets
8 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Pull-Up (Bodyweight)
2 Sets
10 Reps
Day 4
1
Leg Extension
4 Sets
15-20 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
20 Reps
Day 5
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2
Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
5
Hammer Curl
2 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
7
Bicep Curl (Cable)
3 Sets
15 Reps
Day 1
1
Leg Curl
2 Sets
8-12 Reps
2
Squat (Barbell)
4 Sets
4-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
6
Push Up
3 Sets
10 Reps
Day 2
1
Face Pull
3 Sets
20 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
15-20 Reps
5
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
6
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
4-8 Reps
2
Hamstring Curl
3 Sets
12-15 Reps
3
Barbell Row
3 Sets
8 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Pull-Up (Bodyweight)
2 Sets
10 Reps
Day 4
1
Leg Extension
4 Sets
15-20 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
20 Reps
Day 5
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2
Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
5
Hammer Curl
2 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
7
Bicep Curl (Cable)
3 Sets
15 Reps
Day 1
1
Leg Curl
2 Sets
8-12 Reps
2
Squat (Barbell)
4 Sets
4-8 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
5
Pull-Up (Bodyweight)
3 Sets
10 Reps
6
Push Up
3 Sets
10 Reps
Day 2
1
Face Pull
3 Sets
20 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Chest Fly (Machine)
3 Sets
15-20 Reps
5
Rear Delt Fly (Machine)
2 Sets
15-20 Reps
6
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
Day 3
1
Deadlift (Barbell)
4 Sets
4-8 Reps
2
Hamstring Curl
3 Sets
12-15 Reps
3
Barbell Row
3 Sets
8 Reps
4
Lat Pulldown
4 Sets
8-12 Reps
5
Shrug (Dumbbell)
3 Sets
20 Reps
6
Pull-Up (Bodyweight)
2 Sets
10 Reps
Day 4
1
Leg Extension
4 Sets
15-20 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
4
Calf Raise (Leg Press)
4 Sets
8-12 Reps
5
Hip Adductor (Machine)
3 Sets
20 Reps
Day 5
1
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
2
Bench Press (Dumbbell)
3 Sets
15 Reps
3
Lateral Raise (Dumbbell)
2 Sets
20 Reps
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
5
Hammer Curl
2 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
7
Bicep Curl (Cable)
3 Sets
15 Reps