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BoostcampPNG
7 WEEK HYPERTROPHY
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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
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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