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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
    Apr 08, 2025 02:44
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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
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