logo
BoostcampPNG

7 WEEK HYPERTROPHY

by

Program Description

Increase muscle mass

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2024 02:42
  • Last Edited
    Jun 27, 2024 01:04
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8-8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8-8.5
3
Chest Fly (Machine)
2
10 reps
RPE 8.5-9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 8-8.5
5
Pendlay Row
3
10 reps
RPE 8-8.5
6
Back Extension
2
10 reps
RPE 8-8.5
7
Skull Crusher (Barbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Bicep Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
10
Hammer Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 8-8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8-8.5
3
Leg Extension
3
10 reps
RPE 9-9.5
4
Lying Leg Curl
3
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
RPE 8-8.5
2
Chest Press (Machine)
3
10 reps
RPE 8-8.5
3
Chest Fly (Cable)
2
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 8-8.5
5
Seal Row
3
10 reps
RPE 8-8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
7
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
8
Bicep Curl (EZ Bar)
1
1
10 reps
10 reps
RPE 9.5
RPE 10
9
Spider Curl
1
1
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 8-8.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 8-8.5
3
Leg Curl
2
10 reps
RPE 9-9.5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9-9.5
5
Standing Calf Raise
2
2
10 reps
10 reps
RPE 9.5
RPE 10
Week 1
1 / 7 Weeks
Day 2
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@8-8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8-8.5
3
Leg Extension
3 Sets
10 Reps
@9-9.5
4
Lying Leg Curl
3 Sets
10 Reps
@9-9.5
5
Standing Calf Raise
2 Sets
2 Sets
10 Reps
10 Reps
@9.5
@10
Day 4
1
Squat (Smith Machine)
3 Sets
10 Reps
@8-8.5
2
Leg Press (45 Degrees)
3 Sets
10 Reps
@8-8.5
3
Leg Curl
2 Sets
10 Reps
@9-9.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9-9.5
5
Standing Calf Raise
2 Sets
2 Sets
10 Reps
10 Reps
@9.5
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8-8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8-8.5
3
Chest Fly (Machine)
2 Sets
10 Reps
@8.5-9
4
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8-8.5
5
Pendlay Row
3 Sets
10 Reps
@8-8.5
6
Back Extension
2 Sets
10 Reps
@8-8.5
7
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
9
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
10
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 3
1
Incline Chest Press (Machine)
3 Sets
10 Reps
@8-8.5
2
Chest Press (Machine)
3 Sets
10 Reps
@8-8.5
3
Chest Fly (Cable)
2 Sets
10 Reps
@9
4
Lat Pulldown
3 Sets
10 Reps
@8-8.5
5
Seal Row
3 Sets
10 Reps
@8-8.5
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
8
Bicep Curl (EZ Bar)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
9
Spider Curl
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10