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hypertrophy program

by wiktor S.
1 athletes joined

Program Description

HYPERTROPHY

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 18, 2024 05:55
  • Last Edited
    Jun 18, 2025 08:40

Summary

Unlock your muscle-building potential with this comprehensive 12-week hypertrophy program, designed for dedicated lifters looking to maximize gains. With four training days each week, you'll focus on targeted upper and lower body workouts, utilizing a mix of barbell and cable exercises to sculpt and strengthen. Each session emphasizes progressive overload, encouraging you to push your limits while ensuring proper form. Get ready to transform your physique and achieve the results you've always wanted!
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Stiff Leg Deadlift
3
6-8 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
6-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6-12 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8
3
Leg Curl
3
6-12 reps
RPE 8
4
Preacher Curl (Barbell)
4
6-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@8
3
One Arm Lateral Raise (Cable)
3 Sets
6-15 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@8
Day 4
1
Belt Squat
3 Sets
6-12 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
3
Leg Curl
3 Sets
6-12 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
Day 2
1
Belt Squat
3 Sets
6-12 Reps
@8
2
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@8
3
Stiff Leg Deadlift
3 Sets
6-8 Reps
@8
4
Preacher Curl (Barbell)
4 Sets
6-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@8
3
One Arm Lateral Raise (Cable)
3 Sets
6-15 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@8