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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 18, 2025 03:05

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Upper Back
10.8%
Triceps
10.3%
Hamstrings
9.7%
Chest
9.3%
Glutes
7.8%
Lats
7.2%
Front Delts
7%
Biceps
5.4%
Middle Delts
5.2%
Adductors
3.4%
Rear Delts
3.3%
Lower Back
2.9%
Calves
2.5%
Abs
2.4%
Forearms
0.6%
Abductors
0.4%
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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
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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
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
-
2
Squat (Barbell)
4
4-8 reps
-
3
Leg Press
3
8-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
-
5
Pull-Up (Bodyweight)
3
10 reps
-
6
Push Up
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
20 reps
-
2
Bench Press (Barbell)
4
4-8 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
15-20 reps
-
5
Rear Delt Fly (Machine)
2
15-20 reps
-
6
Lateral Raise (Dumbbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-8 reps
-
2
Hamstring Curl
3
12-15 reps
-
3
Barbell Row
3
8 reps
-
4
Lat Pulldown
4
8-12 reps
-
5
Shrug (Dumbbell)
3
20 reps
-
6
Pull-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15-20 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
4
Calf Raise (Leg Press)
4
8-12 reps
-
5
Hip Adductor (Machine)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
15 reps
-
3
Lateral Raise (Dumbbell)
2
20 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Hammer Curl
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
15 reps
-
7
Bicep Curl (Cable)
3
15 reps
-
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
-