logo
BoostcampPNG

5 day Hypertrophy

by Michael J.

Program Description

Top Set/ Back off Set 5 days a week

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Jun 11, 2025 12:40
  • Last Edited
    Jun 28, 2025 04:58

Summary

Transform your physique with the 5-Day Hypertrophy program, designed to maximize muscle growth in just one week. This comprehensive training plan targets all major muscle groups through a balanced mix of push, pull, and leg workouts, ensuring you build strength and size efficiently. Each session is packed with proven exercises, from barbell bench presses to cable flys, tailored for both intensity and volume. Get ready to push your limits and unlock your potential in the gym!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-10 reps
10-15 reps
-
-
2
Chest Fly (Cable)
1
1
8-12 reps
12-15 reps
-
-
3
Shoulder Press (Machine)
1
1
6-10 reps
10-15 reps
-
-
4
Lateral Raise (Dumbbell)
1
15-20 reps
-
5
Single Arm Tricep Extension (Cable)
1
1
8-12 reps
12-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
6-10 reps
10-15 reps
-
-
2
Seal Row
1
1
6-10 reps
10-12 reps
-
-
3
Face Pull
1
1
10-15 reps
15-20 reps
-
-
4
Preacher Curl (Barbell)
1
1
8-12 reps
12-15 reps
-
-
5
Hammer Curl (Dumbbell)
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
10-12 reps
12-20 reps
-
-
2
Leg Extension
1
1
10-15 reps
15-20 reps
-
-
3
Belt Squat
1
1
6-10 reps
10-15 reps
-
-
4
Lying Leg Curl
1
1
8-12 reps
12-15 reps
-
-
5
Stiff Leg Deadlift
1
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
10-15 reps
-
-
2
T-Bar Row
1
1
6-10 reps
10-12 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
10-12 reps
-
-
4A
Preacher Curl (Barbell)
1
12-15 reps
-
4B
Overhead Extension (Dumbbell)
1
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
10-12 reps
12-20 reps
-
-
2
Lying Leg Curl
1
1
10-15 reps
15-20 reps
-
-
3
Back Extension (Weighted)
1
1
6-10 reps
10-12 reps
-
-
4
Leg Extension
1
1
10-15 reps
15-20 reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
2
Chest Fly (Cable)
1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
4
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
-
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
2
Seal Row
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
3
Face Pull
1 Set
1 Set
10-15 Reps
15-20 Reps
-
-
4
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
5
Hammer Curl (Dumbbell)
1 Set
12-15 Reps
-
Day 3
1
Standing Calf Raise
1 Set
1 Set
10-12 Reps
12-20 Reps
-
-
2
Leg Extension
1 Set
1 Set
10-15 Reps
15-20 Reps
-
-
3
Belt Squat
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
4
Lying Leg Curl
1 Set
1 Set
8-12 Reps
12-15 Reps
-
-
5
Stiff Leg Deadlift
1 Set
6-10 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
6-10 Reps
10-15 Reps
-
-
2
T-Bar Row
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
4A
Preacher Curl (Barbell)
1 Set
12-15 Reps
-
4B
Overhead Extension (Dumbbell)
1 Set
12-15 Reps
-
Day 5
1
Standing Calf Raise
1 Set
1 Set
10-12 Reps
12-20 Reps
-
-
2
Lying Leg Curl
1 Set
1 Set
10-15 Reps
15-20 Reps
-
-
3
Back Extension (Weighted)
1 Set
1 Set
6-10 Reps
10-12 Reps
-
-
4
Leg Extension
1 Set
1 Set
10-15 Reps
15-20 Reps
-
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
-