Hypertrophy 225

by Liam C.

Program Description

This program is designed to build strength across a range of compound lifts using moderate to high rep ranges (3–30 reps), while also progressively increasing strength in accessory and isolation movements. The primary goal is to drive muscle growth (hypertrophy), using strength gains as a key indicator of progress. If only the first set has an RPE listed, it's because it is used to set the initial load appropriately. Subsequent sets are performed with the same weight, and while they may feel more challenging due to accumulating fatigue, the goal is to complete them with the same load.

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Athletics
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 29, 2025 02:53
Last Edited
Oct 12, 2025 12:04

Summary

Unleash your muscle-building potential with Hypertrophy 225, a focused 6-week program designed for serious lifters. Committing to four days a week, you'll engage in a blend of compound lifts and targeted isolation exercises that maximize hypertrophy and strength gains. Each session is structured with supersets to keep your heart rate up and muscles challenged, ensuring you push past your limits. Equip yourself with a full gym and get ready to transform your physique!

Muscle Engagement

Front

Back

MuscleSet

Hamstrings

14.5%

Quadriceps

12.3%

Glutes

10.1%

Front Delts

9.4%

Lats

8.6%

Upper Back

8.5%

Triceps

Chest

7.1%

Middle Delts

5.5%

Biceps

5.5%

Abs

4.1%

Lower Back

2.1%

Rear Delts

1.7%

Adductors

1.1%

Abductors

1.1%

Forearms

0.5%

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ON THE BOOSTCAMP APP FOR FREE

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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

High Bar Squat (Barbell)

5 reps

RPE 6

Romanian Deadlift (Barbell)

6 reps

RPE 6

Leg Extension

15 reps

RPE 7

Leg Curl

15 reps

RPE 7

Day 1

High Bar Squat (Barbell)

5 reps

RPE 6

Romanian Deadlift (Barbell)

6 reps

RPE 6

Leg Extension

15 reps

RPE 7

Leg Curl

15 reps

RPE 7

Day 1

High Bar Squat (Barbell)

5 reps

6 reps

RPE 9

RPE 6

Romanian Deadlift (Barbell)

6 reps

7 reps

RPE 9

RPE 6

Leg Extension

15 reps

RPE 10

Leg Curl

15 reps

RPE 10

Day 1

High Bar Squat (Barbell)

6 reps

RPE 6

Romanian Deadlift (Barbell)

7 reps

RPE 6

Leg Extension

16 reps

15 reps

RPE 7

Leg Curl

16 reps

15 reps

RPE 7

Day 1

High Bar Squat (Barbell)

6 reps

RPE 8

Romanian Deadlift (Barbell)

7 reps

RPE 8

Leg Extension

17 reps

15 reps

RPE 8

Leg Curl

17 reps

15 reps

RPE 8

Day 1

High Bar Squat (Barbell)

6 reps

8 reps

RPE 9

RPE 6

Romanian Deadlift (Barbell)

7 reps

8 reps

RPE 9

RPE 6

Leg Extension

18 reps

15 reps

RPE 10

Leg Curl

18 reps

15 reps

RPE 10

Day 2

Bench Press (Barbell)

5 reps

RPE 6

Chin-Up (Weighted)

6 reps

RPE 6

Lateral Raise (Dumbbell)

12 reps

RPE 7

Overhead Press (Barbell)

6 reps

RPE 6

Barbell Row

8 reps

RPE 6

Day 2

Bench Press (Barbell)

5 reps

RPE 7

Chin-Up (Weighted)

6 reps

RPE 7

Lateral Raise (Dumbbell)

12 reps

RPE 8

Overhead Press (Barbell)

6 reps

RPE 7

Barbell Row

8 reps

RPE 7

Day 2

Bench Press (Barbell)

AMRAP

RPE 10

Chin-Up (Weighted)

AMRAP

RPE 10

Overhead Press (Barbell)

AMRAP

RPE 10

Lateral Raise (Dumbbell)

12 reps

RPE 10

Barbell Row

10 reps

RPE 8

Day 2

Bench Press (Barbell)

6 reps

RPE 7

Chin-Up (Weighted)

6 reps

RPE 7

Lateral Raise (Dumbbell)

12 reps

RPE 7

Overhead Press (Barbell)

6 reps

RPE 7

Barbell Row

8 reps

RPE 7

Pullover (Dumbbell)

12 reps

RPE 8

Day 2

Bench Press (Barbell)

6 reps

RPE 7

Chin-Up (Weighted)

6 reps

RPE 7

Lateral Raise (Dumbbell)

13 reps

12 reps

RPE 8

Overhead Press (Barbell)

6 reps

RPE 7

Barbell Row

8 reps

RPE 7

Pullover (Dumbbell)

12 reps

RPE 8

Day 2

Bench Press (Barbell)

AMRAP

RPE 10

Chin-Up (Weighted)

AMRAP

RPE 10

Overhead Press (Barbell)

AMRAP

RPE 10

Pullover (Dumbbell)

AMRAP

RPE 10

Barbell Row

10 reps

RPE 8

Lateral Raise (Dumbbell)

15 reps

RPE 10

Day 3

Deadlift (Barbell)

4 reps

RPE 6

Leg Press

10 reps

RPE 6

Bulgarian Split Squat (Barbell)

6 reps

RPE 6

Single-Leg Leg Curl

12 reps

RPE 7

Day 3

Deadlift (Barbell)

4 reps

RPE 7

Leg Press

10 reps

RPE 7

Bulgarian Split Squat (Barbell)

6 reps

RPE 7

Single-Leg Leg Curl

12 reps

RPE 8

Day 3

Deadlift (Barbell)

4 reps

8 reps

RPE 9

Leg Press

10 reps

RPE 9

Bulgarian Split Squat (Barbell)

5 reps

8 reps

RPE 9

Single-Leg Leg Curl

12 reps

RPE 9

Day 3

Deadlift (Barbell)

5 reps

RPE 7

Leg Press

12 reps

RPE 7

Bulgarian Split Squat (Barbell)

6 reps

RPE 7

Single-Leg Leg Curl

12 reps

RPE 8

Day 3

Deadlift (Barbell)

5 reps

8 reps

RPE 8

RPE 6

Leg Press

12 reps

RPE 8

Bulgarian Split Squat (Barbell)

6 reps

RPE 8

Single-Leg Leg Curl

13 reps

RPE 8

Day 3

Deadlift (Barbell)

5 reps

8 reps

RPE 9

Leg Press

10 reps

RPE 9

Bulgarian Split Squat (Barbell)

5 reps

8 reps

RPE 9

Single-Leg Leg Curl

14 reps

RPE 9

Day 4

Bench Press (Barbell)

8 reps

RPE 7

Lat Pulldown

10 reps

RPE 8

Lying Side Lateral Raise

12 reps

RPE 8

Dip (Weighted)

8 reps

RPE 7

Seated Row (Machine)

12 reps

RPE 7

Overhead Tricep Extension (Cable)

12 reps

RPE 7

Preacher Curl (EZ Bar)

10 reps

RPE 7

Day 4

Bench Press (Barbell)

8 reps

RPE 8

Lat Pulldown

10 reps

RPE 8

Lying Side Lateral Raise

12 reps

RPE 8

Dip (Weighted)

8 reps

RPE 8

Seated Row (Machine)

12 reps

RPE 8

Overhead Tricep Extension (Cable)

12 reps

RPE 8

Preacher Curl (EZ Bar)

10 reps

RPE 8

Day 4

Bench Press (Barbell)

10 reps

12 reps

RPE 10

RPE 8

Lat Pulldown

10 reps

RPE 10

Lying Side Lateral Raise

13 reps

RPE 9

Dip (Weighted)

AMRAP

RPE 10

Seated Row (Machine)

12 reps

RPE 9

Overhead Tricep Extension (Cable)

12 reps

RPE 9

Preacher Curl (EZ Bar)

10 reps

RPE 9

Day 4

Bench Press (Barbell)

8 reps

RPE 7

Lat Pulldown

5 reps

10 reps

RPE 8

RPE 6

Partial Lateral Raise (Dumbbell)

20 reps

RPE 8

Incline Bench Press (Dumbbell)

10 reps

RPE 8

Seated Row (Machine)

12 reps

RPE 6

Overhead Tricep Extension (EZ Bar)

12 reps

RPE 8

Bayesian Curl

12 reps

RPE 8

Chest Fly (Cable)

12 reps

RPE 8

Overhead Tricep Extension (EZ Bar)

12 reps

RPE 6

Bayesian Curl

12 reps

RPE 7

Chest Fly (Cable)

12 reps

RPE 8

Day 4

Bench Press (Barbell)

8 reps

RPE 7

Lat Pulldown

5 reps

10 reps

RPE 8

RPE 6

Partial Lateral Raise (Dumbbell)

20 reps

RPE 8

Incline Bench Press (Dumbbell)

10 reps

RPE 8

Seated Row (Machine)

12 reps

RPE 8

Overhead Tricep Extension (EZ Bar)

12 reps

RPE 8

Bayesian Curl

13 reps

RPE 8

Chest Fly (Cable)

13 reps

RPE 8

Day 4

Bench Press (Barbell)

10 reps

12 reps

RPE 10

Lat Pulldown

10 reps

RPE 10

Partial Lateral Raise (Dumbbell)

AMRAP

RPE 10

Seated Row (Machine)

12 reps

RPE 9

Overhead Tricep Extension (EZ Bar)

AMRAP

RPE 9

Bayesian Curl

AMRAP

RPE 9

Chest Fly (Cable)

AMRAP

RPE 9

Day 1

High Bar Squat (Barbell)

1 Set

2 Sets

5 Reps

Romanian Deadlift (Barbell)

1 Set

2 Sets

6 Reps

Leg Extension

1 Set

2 Sets

15 Reps

Leg Curl

1 Set

2 Sets

15 Reps

Day 2

Bench Press (Barbell)

1 Set

2 Sets

5 Reps

Chin-Up (Weighted)

1 Set

2 Sets

6 Reps

Lateral Raise (Dumbbell)

1 Set

2 Sets

12 Reps

Overhead Press (Barbell)

1 Set

2 Sets

6 Reps

Barbell Row

1 Set

2 Sets

8 Reps

Day 3

Deadlift (Barbell)

1 Set

2 Sets

4 Reps

Leg Press

1 Set

2 Sets

10 Reps

Bulgarian Split Squat (Barbell)

1 Set

6 Reps

Single-Leg Leg Curl

1 Set

2 Sets

12 Reps

Day 4

Bench Press (Barbell)

1 Set

2 Sets

8 Reps

Lat Pulldown

1 Set

2 Sets

10 Reps

Lying Side Lateral Raise

1 Set

2 Sets

12 Reps

Dip (Weighted)

1 Set

2 Sets

8 Reps

Seated Row (Machine)

1 Set

2 Sets

12 Reps

Overhead Tricep Extension (Cable)

1 Set

2 Sets

12 Reps

Preacher Curl (EZ Bar)

1 Set

2 Sets

10 Reps