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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
    Sep 08, 2024 11:51
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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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Star
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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