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K7 hypertrophy program

by keaton H.

Program Description

**K7 Hypertrophy Program** Unlock your muscle-building potential with this comprehensive 10-week hypertrophy program designed for intermediate lifters. Train five days a week with a balanced mix of upper and lower body workouts, focusing on compound and isolation movements that maximize muscle growth. Each session is structured to last around 60 minutes, ensuring an efficient yet effective workout. With a full gym's worth of equipment, you'll have everything you need to sculpt your physique and achieve your bodybuilding goals. Get ready to push your limits and see real results!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 13, 2025 06:40
  • Last Edited
    Jul 14, 2025 02:59

Summary

Unlock your potential with the K7 Hypertrophy Program, a comprehensive 10-week journey designed for serious lifters. Commit to five days a week of targeted workouts that emphasize muscle growth through a blend of machine and free weight exercises. Each session focuses on key muscle groups, ensuring balanced development and optimal recovery. With detailed video demonstrations and a full gym setup, you’ll have everything you need to build strength and sculpt your physique. Get ready to elevate your training and achieve the results you’ve been striving for!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Pec Deck (Machine)
2
-
3
Lat Pulldown
2
-
4
Lateral Raise (Cable)
3
-
5A
T-Bar Row
2
-
5B
Kelso Shrug
1
-
6
Overhead Tricep Extension (Cable)
3
-
7
Bayesian Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Abductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Pec Deck (Machine)
3
-
3
Lateral Raise (Cable)
3
-
4
Tricep Pushdown (Cable)
3
-
5
Shoulder Press (Plate Loaded)
2
-
6
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2A
T-Bar Row
3
-
2B
Kelso Shrug
1
-
3
Reverse Pec Deck
3
-
4
Preacher Curl Machine
3
-
5
Seated Row (Cable)
2
-
6
Hammer Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Barbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
3
-
6
Straight Leg Calf Raise
3
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Lat Pulldown
2 Sets
-
4
Lateral Raise (Cable)
3 Sets
-
5A
T-Bar Row
2 Sets
-
5B
Kelso Shrug
1 Set
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Bayesian Curl
3 Sets
-
Day 2
1
Lying Leg Curl
3 Sets
-
2
Hack Squat
3 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Abductor (Machine)
3 Sets
-
6
Straight Leg Calf Raise
3 Sets
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
-
2
Pec Deck (Machine)
3 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Shoulder Press (Plate Loaded)
2 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
Day 4
1
Lat Pulldown
3 Sets
-
2A
T-Bar Row
3 Sets
-
2B
Kelso Shrug
1 Set
-
3
Reverse Pec Deck
3 Sets
-
4
Preacher Curl Machine
3 Sets
-
5
Seated Row (Cable)
2 Sets
-
6
Hammer Curl (Dumbbell)
3 Sets
-
Day 5
1
Seated Hamstring Curl
3 Sets
-
2
Hack Squat
3 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Leg Extension
2 Sets
-
5
Hip Adductor (Machine)
3 Sets
-
6
Straight Leg Calf Raise
3 Sets
-