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Strength and hypertrophy

by Farook K.
2 athletes joined

Program Description

This program is designed to help you gain strength and muscle with mostly compound movements.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 07, 2025 12:35
  • Last Edited
    Jun 18, 2025 12:49

Summary

Unlock your potential with this 5-week Strength and Hypertrophy program, designed for dedicated lifters ready to elevate their training. With five days of targeted workouts each week, you'll focus on building muscle and strength through a mix of machines, free weights, and bodyweight exercises. Each session is strategically crafted to maximize your gains, featuring exercises like the Incline Chest Press and Deadlifts to ensure comprehensive development. Commit to this program and watch your physique transform as you push your limits and achieve your fitness goals!
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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
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 8
2
Chest Press (Machine)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8
3
Lat Pulldown
3
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
6
Reverse Wrist Curl (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 7.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Leg Extension
3
8 reps
RPE 7.5
4
Lying Leg Curl
3
8 reps
RPE 7.5
5
Hip Abductor (Machine)
3
8 reps
RPE 6
6
Seated Calf Raise
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
3
8 reps
RPE 7.5
5
Lying Leg Curl
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
3
8 reps
RPE 7.5
5
Lying Leg Curl
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
3
8 reps
RPE 7.5
5
Lying Leg Curl
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
1
-
4
Leg Extension
3
8 reps
RPE 7.5
5
Lying Leg Curl
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Front Raise
3
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
6
Hanging Leg Raise
3
10 reps
RPE 7
7
Plank
3
5 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Front Raise
3
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Front Raise
3
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Front Raise
3
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
4
Seated Front Raise
3
8 reps
RPE 7.5
5
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Bench Press (Barbell)
3
8 reps
RPE 8
3
Pull-Up (Bodyweight)
3
8 reps
RPE 7
4
Barbell Row
3
10 reps
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@8
2
Chest Press (Machine)
3 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Bench Press (Barbell)
3 Sets
8 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
8 Reps
@7
4
Barbell Row
3 Sets
10 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
8 Reps
@8
3
Leg Extension
3 Sets
8 Reps
@7.5
4
Lying Leg Curl
3 Sets
8 Reps
@7.5
5
Hip Abductor (Machine)
3 Sets
8 Reps
@6
6
Seated Calf Raise
3 Sets
8 Reps
@7
Day 4
1
Overhead Press (Machine)
3 Sets
8 Reps
@8
2
Overhead Press (Barbell)
3 Sets
8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7.5
4
Seated Front Raise
3 Sets
8 Reps
@7.5
5
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
6
Hanging Leg Raise
3 Sets
10 Reps
@7
7
Plank
3 Sets
5 mins
@7.5
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
8 Reps
@7.5
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@7.5
6
Reverse Wrist Curl (Barbell)
3 Sets
8 Reps
@7