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Strength/Hypertrophy

by Jude Haywood
2 athletes joined
5.0
(1 rating)

Program Description

I think k yk

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Dec 03, 2025 07:46
  • Last Edited
    Dec 03, 2025 03:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Front Delts
10.3%
Biceps
10.3%
Hamstrings
7.3%
Quadriceps
7.3%
Upper Back
6.9%
Abs
6.6%
Glutes
6.3%
Middle Delts
5.7%
Chest
5.4%
Forearms
4.5%
Adductors
4.5%
Lats
4.2%
Abductors
3%
Calves
1.8%
Lower Back
0.6%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Twist
3
10-15 reps
RPE 1
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
13 reps
RPE 7
6
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
7
Upright Row (Barbell)
3
8-12 reps
RPE 8
8
Abs Crunch (Machine)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8-12 reps
RPE 9
2
Leg Press (45 Degrees)
3
6-10 reps
RPE 7
3
Calf Raise (Leg Press)
3
8-12 reps
RPE 8
4
Hip Adductor (Machine)
3
8-12 reps
RPE 8
5
Abs Crunch (Machine)
1
8-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Shoulder Press
2
10-15 reps
RPE 1
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 8
2
Spider Curl
1
15-18 reps
RPE 8
3
Landmine Row
3
8-12 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
8-12 reps
-
5
Seated Row (Machine)
3
8-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 9
2
Leg Press
1
8-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
4
Leg Extension
3
10-
RPE 10
5
Leg Curl
1
10-
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 5
7
Hip Abductor (Machine)
3
10-15 reps
RPE 5
Week 1
1 / 1 Weeks
Day 1
1
Landmine Twist
3 Sets
10-15 Reps
@1
2
Bench Press (Barbell)
3 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
13 Reps
@7
6
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
7
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
8
Abs Crunch (Machine)
3 Sets
10-12 Reps
@8
Day 2
1
Lying Leg Curl
2 Sets
8-12 Reps
@9
2
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@7
3
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@8
4
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
5
Abs Crunch (Machine)
1 Set
8-15 Reps
@9
Day 3
1
Single Arm Shoulder Press
2 Sets
10-15 Reps
@1
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@8
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
4
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
6
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@5
@7
@10
Day 4
1
Lat Pulldown
4 Sets
10-12 Reps
@8
2
Spider Curl
1 Set
15-18 Reps
@8
3
Landmine Row
3 Sets
8-12 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
5
Seated Row (Machine)
3 Sets
8-12 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
6-10 Reps
@9
2
Leg Press
1 Set
8-10 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
4
Leg Extension
3 Sets
10-
@10
5
Leg Curl
1 Set
10-
@10
6
Hip Adductor (Machine)
3 Sets
10-15 Reps
@5
7
Hip Abductor (Machine)
3 Sets
10-15 Reps
@5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
EddieAge 15, Man
a day ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Well done Jude amazing results