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INTERMEDIATE COMPLETE HYPERTROPHY PROGRAM
by Sobaan J.
2 athletes joined
Program Description
The purpose is to build as much muscle as possible for lifters with 1-2 years of consistent lifting experience. Training schedule: Monday:Lower Tuesday:Upper Rest Thursday:lower Friday:Push Saturday:Pull Rest Use double progression system to progressively overload
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 26, 2024 06:57
Last Edited
Jun 26, 2024 08:44
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
4
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7.5
@8
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
4
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
15-15 Reps
@8
@8.5
@9.5
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9.5
@10
Day 5
1
Barbell Row
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
5
Reverse Pec Deck
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9.5
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@8.5
@9
2
Wide Grip Pull-Up
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@8.5
@9
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
4
Seated Row (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8.5
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@9
@9.5
@10
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9.5
@10