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Hypertrophy training

by Roland Baker
1 athletes joined

Program Description

Hypertrophy. Deload after 6 weeks

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 02, 2024 04:18
  • Last Edited
    Jun 18, 2025 10:00

Summary

Unlock your muscle-building potential with this 6-week hypertrophy training program designed for dedicated lifters. Committing to six days a week, you'll tackle a variety of compound and isolation exercises targeting major muscle groups, including back, shoulders, chest, and arms. Each workout is strategically structured to maximize growth and strength, utilizing both bodyweight and free weights. Get ready to push your limits and see real results as you sculpt your physique and enhance your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
3
Chest Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
4
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
3
Chest Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
4
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
3
Chest Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
4
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
3
Chest Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
4
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
3
Chest Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
4
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 9.5
RPE 8
3
Chest Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
4
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 9.5
RPE 8
5
Bicep Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
8-10 reps
8-10 reps
RPE 9.5
RPE 8
2
Dumbbell Row
1
2
12 reps
12 reps
RPE 9.5
RPE 8
3
French Press
1
4
12 reps
12 reps
RPE 9.5
RPE 8
4
Lateral Raise (Dumbbell)
1
4
12-15 reps
12-15 reps
RPE 9.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
8-10 reps
8-10 reps
RPE 9.5
RPE 8
2
Dumbbell Row
1
2
12 reps
12 reps
RPE 9.5
RPE 8
3
French Press
1
4
12 reps
12 reps
RPE 9.5
RPE 8
4
Lateral Raise (Dumbbell)
1
4
12-15 reps
12-15 reps
RPE 9.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
8-10 reps
8-10 reps
RPE 9.5
RPE 8
2
Dumbbell Row
1
2
12 reps
12 reps
RPE 9.5
RPE 8
3
French Press
1
4
12 reps
12 reps
RPE 9.5
RPE 8
4
Lateral Raise (Dumbbell)
1
4
12-15 reps
12-15 reps
RPE 9.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
8-10 reps
8-10 reps
RPE 9.5
RPE 8
2
Dumbbell Row
1
2
12 reps
12 reps
RPE 9.5
RPE 8
3
French Press
1
4
12 reps
12 reps
RPE 9.5
RPE 8
4
Lateral Raise (Dumbbell)
1
4
12-15 reps
12-15 reps
RPE 9.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
8-10 reps
8-10 reps
RPE 9.5
RPE 8
2
Dumbbell Row
1
2
12 reps
12 reps
RPE 9.5
RPE 8
3
French Press
1
4
12 reps
12 reps
RPE 9.5
RPE 8
4
Lateral Raise (Dumbbell)
1
4
12-15 reps
12-15 reps
RPE 9.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
3
8-10 reps
8-10 reps
RPE 9.5
RPE 8
2
Dumbbell Row
1
2
12 reps
12 reps
RPE 9.5
RPE 8
3
French Press
1
4
12 reps
12 reps
RPE 9.5
RPE 8
4
Lateral Raise (Dumbbell)
1
4
12-15 reps
12-15 reps
RPE 9.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Sumo Deadlift (Barbell)
5
10 reps
RPE 8
3
Hammer Curl
1
2
8 reps
8 reps
RPE 9.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Sumo Deadlift (Barbell)
5
10 reps
RPE 8
3
Hammer Curl
1
2
8 reps
8 reps
RPE 9.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Sumo Deadlift (Barbell)
5
10 reps
RPE 8
3
Hammer Curl
1
2
8 reps
8 reps
RPE 9.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Sumo Deadlift (Barbell)
5
10 reps
RPE 8
3
Hammer Curl
1
2
8 reps
8 reps
RPE 9.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Sumo Deadlift (Barbell)
5
10 reps
RPE 8
3
Hammer Curl
1
2
8 reps
8 reps
RPE 9.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 9
2
Sumo Deadlift (Barbell)
5
10 reps
RPE 8
3
Hammer Curl
1
2
8 reps
8 reps
RPE 9.5
RPE 8
4
Preacher Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
4
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
4
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
4
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
4
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
4
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
2
Incline Bench Press (Dumbbell)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
4
Rear Delt Fly (Dumbbell)
1
2
15 reps
15 reps
RPE 9.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
4
10 reps
10 reps
RPE 9.5
RPE 8
2
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Reverse Bicep Curl (EZ Bar)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
4
10 reps
10 reps
RPE 9.5
RPE 8
2
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Reverse Bicep Curl (EZ Bar)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
4
10 reps
10 reps
RPE 9.5
RPE 8
2
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Reverse Bicep Curl (EZ Bar)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
4
10 reps
10 reps
RPE 9.5
RPE 8
2
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Reverse Bicep Curl (EZ Bar)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
4
10 reps
10 reps
RPE 9.5
RPE 8
2
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Reverse Bicep Curl (EZ Bar)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
4
10 reps
10 reps
RPE 9.5
RPE 8
2
Bicep Curl (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Reverse Bicep Curl (EZ Bar)
1
3
10 reps
10 reps
RPE 9.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
10 reps
10 reps
RPE 9.5
RPE 8
2
Bent Over Row (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
10 reps
10 reps
RPE 9.5
RPE 8
2
Bent Over Row (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
10 reps
10 reps
RPE 9.5
RPE 8
2
Bent Over Row (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
10 reps
10 reps
RPE 9.5
RPE 8
2
Bent Over Row (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
10 reps
10 reps
RPE 9.5
RPE 8
2
Bent Over Row (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
10 reps
10 reps
RPE 9.5
RPE 8
2
Bent Over Row (Barbell)
1
3
12 reps
12 reps
RPE 9.5
RPE 8
3
Lateral Raise (Dumbbell)
1
3
15 reps
15 reps
RPE 9.5
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Bodyweight)
1 Set
3 Sets
8-10 Reps
8-10 Reps
@9.5
@8
2
Dumbbell Row
1 Set
2 Sets
12 Reps
12 Reps
@9.5
@8
3
French Press
1 Set
4 Sets
12 Reps
12 Reps
@9.5
@8
4
Lateral Raise (Dumbbell)
1 Set
4 Sets
12-15 Reps
12-15 Reps
@9.5
@8
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9.5
@8
2
Incline Bench Press (Barbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9.5
@8
3
Chest Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@9.5
@8
4
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9.5
@8
5
Bicep Curl (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@9.5
@8
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
@9
2
Sumo Deadlift (Barbell)
5 Sets
10 Reps
@8
3
Hammer Curl
1 Set
2 Sets
8 Reps
8 Reps
@9.5
@8
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9.5
@8
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
15 Reps
15 Reps
@9.5
@8
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@9.5
@8
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@9.5
@8
4
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@9.5
@8
Day 5
1
Skull Crusher
1 Set
4 Sets
10 Reps
10 Reps
@9.5
@8
2
Bicep Curl (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@9.5
@8
3
Reverse Bicep Curl (EZ Bar)
1 Set
3 Sets
10 Reps
10 Reps
@9.5
@8
Day 6
1
T-Bar Row
1 Set
3 Sets
10 Reps
10 Reps
@9.5
@8
2
Bent Over Row (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@9.5
@8
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
15 Reps
@9.5
@8