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GurraB123 Hypertrophy program

by Gustav
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Program Description

**GurraB123 Hypertrophy Program** is a comprehensive 4-week training regimen designed to maximize muscle growth through a structured approach. With 16 sessions spread across the week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing machines, free weights, and bodyweight movements. Each workout is crafted to challenge your limits with a focus on intensity, guiding you through rep ranges of 6 to 12 at an RPE of 9.5. Elevate your strength and physique with this focused hypertrophy program tailored for dedicated lifters ready to push their boundaries!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 11, 2026 08:22
  • Last Edited
    Mar 12, 2026 06:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Front Delts
9.6%
Glutes
9.6%
Hamstrings
9.6%
Quadriceps
8.7%
Chest
8.3%
Upper Back
7%
Lats
7%
Abs
6.1%
Biceps
5.2%
Middle Delts
4.4%
Lower Back
3.5%
Calves
3.5%
Adductors
2.6%
Forearms
1.7%
Abductors
0.9%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-12 reps
RPE 9.5
2
High Row
2
6-12 reps
RPE 9.5
3
Dip (Assisted)
2
6-12 reps
RPE 9.5
4
Pull-Up (Assisted)
2
6-12 reps
RPE 9.5
5
Shoulder Press (Machine)
3
6-12 reps
RPE 9.5
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-12 reps
RPE 9.5
2
High Row
2
6-12 reps
RPE 9.5
3
Dip (Assisted)
2
6-12 reps
RPE 9.5
4
Pull-Up (Assisted)
2
6-12 reps
RPE 9.5
5
Shoulder Press (Machine)
3
6-12 reps
RPE 9.5
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-12 reps
RPE 9.5
2
High Row
2
6-12 reps
RPE 9.5
3
Dip (Assisted)
2
6-12 reps
RPE 9.5
4
Pull-Up (Assisted)
2
6-12 reps
RPE 9.5
5
Shoulder Press (Machine)
3
6-12 reps
RPE 9.5
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-12 reps
RPE 9.5
2
High Row
2
6-12 reps
RPE 9.5
3
Dip (Assisted)
2
6-12 reps
RPE 9.5
4
Pull-Up (Assisted)
2
6-12 reps
RPE 9.5
5
Shoulder Press (Machine)
3
6-12 reps
RPE 9.5
6
Hammer Curl (Cable)
2
6-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-12 reps
RPE 9.5
2
Leg Extension
2
6-12 reps
RPE 9.5
3
Leg Curl
2
6-12 reps
RPE 9.5
4
Back Extension (Weighted)
2
6-12 reps
RPE 9.5
5
Calf Raise (Machine)
2
6-12 reps
RPE 9.5
6
Hip Thrust (Machine)
2
6-12 reps
RPE 9.5
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-12 reps
RPE 9.5
2
Leg Extension
2
6-12 reps
RPE 9.5
3
Leg Curl
2
6-12 reps
RPE 9.5
4
Back Extension (Weighted)
2
6-12 reps
RPE 9.5
5
Calf Raise (Machine)
2
6-12 reps
RPE 9.5
6
Hip Thrust (Machine)
2
6-12 reps
RPE 9.5
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-12 reps
RPE 9.5
2
Leg Extension
2
6-12 reps
RPE 9.5
3
Leg Curl
2
6-12 reps
RPE 9.5
4
Back Extension (Weighted)
2
6-12 reps
RPE 9.5
5
Calf Raise (Machine)
2
6-12 reps
RPE 9.5
6
Hip Thrust (Machine)
2
6-12 reps
RPE 9.5
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-12 reps
RPE 9.5
2
Leg Extension
2
6-12 reps
RPE 9.5
3
Leg Curl
2
6-12 reps
RPE 9.5
4
Back Extension (Weighted)
2
6-12 reps
RPE 9.5
5
Calf Raise (Machine)
2
6-12 reps
RPE 9.5
6
Hip Thrust (Machine)
2
6-12 reps
RPE 9.5
7
Abs Crunch (Machine)
2
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9.5
2
High Row
2
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Seated Row (Cable)
2
6-12 reps
RPE 9.5
5
Lateral Raise (Machine)
2
6-12 reps
RPE 9.5
6
Preacher Curl (Machine)
2
6-12 reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
2
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9.5
2
High Row
2
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Seated Row (Cable)
2
6-12 reps
RPE 9.5
5
Lateral Raise (Machine)
2
6-12 reps
RPE 9.5
6
JM Press
2
6-12 reps
RPE 9.5
7
Preacher Curl (Machine)
2
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9.5
2
High Row
2
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Seated Row (Cable)
2
6-12 reps
RPE 9.5
5
Lateral Raise (Machine)
2
6-12 reps
RPE 9.5
6
JM Press
2
6-12 reps
RPE 9.5
7
Preacher Curl (Machine)
2
6-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
6-12 reps
RPE 9.5
2
High Row
2
6-12 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9.5
4
Seated Row (Cable)
2
6-12 reps
RPE 9.5
5
Lateral Raise (Machine)
2
6-12 reps
RPE 9.5
6
JM Press
2
6-12 reps
RPE 9.5
7
Preacher Curl (Machine)
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9.5
3
Bulgarian Split Squat
2
6-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
6-12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
6-12 reps
RPE 9.5
6
Decline Crunch
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9.5
3
Bulgarian Split Squat
2
6-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
6-12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
6-12 reps
RPE 9.5
6
Decline Crunch
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9.5
3
Bulgarian Split Squat
2
6-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
6-12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
6-12 reps
RPE 9.5
6
Decline Crunch
2
6-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
2
6-12 reps
RPE 9.5
3
Bulgarian Split Squat
2
6-12 reps
RPE 9.5
4
Calf Raise (Machine)
2
6-12 reps
RPE 9.5
5
Hip Adductor (Machine)
2
6-12 reps
RPE 9.5
6
Decline Crunch
2
6-12 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
6-12 Reps
@9.5
2
High Row
2 Sets
6-12 Reps
@9.5
3
Dip (Assisted)
2 Sets
6-12 Reps
@9.5
4
Pull-Up (Assisted)
2 Sets
6-12 Reps
@9.5
5
Shoulder Press (Machine)
3 Sets
6-12 Reps
@9.5
6
Hammer Curl (Cable)
2 Sets
6-12 Reps
@9.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-12 Reps
@9.5
Day 2
1
Squat (Barbell)
2 Sets
6-12 Reps
@9.5
2
Leg Extension
2 Sets
6-12 Reps
@9.5
3
Leg Curl
2 Sets
6-12 Reps
@9.5
4
Back Extension (Weighted)
2 Sets
6-12 Reps
@9.5
5
Calf Raise (Machine)
2 Sets
6-12 Reps
@9.5
6
Hip Thrust (Machine)
2 Sets
6-12 Reps
@9.5
7
Abs Crunch (Machine)
2 Sets
6-12 Reps
@9.5
Day 4
1
Deadlift (Barbell)
2 Sets
6-12 Reps
@9.5
2
Leg Press (45 Degrees)
2 Sets
6-12 Reps
@9.5
3
Bulgarian Split Squat
2 Sets
6-12 Reps
@9.5
4
Calf Raise (Machine)
2 Sets
6-12 Reps
@9.5
5
Hip Adductor (Machine)
2 Sets
6-12 Reps
@9.5
6
Decline Crunch
2 Sets
6-12 Reps
@9.5
Day 3
1
Pec Deck (Machine)
2 Sets
6-12 Reps
@9.5
2
High Row
2 Sets
6-12 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@9.5
4
Seated Row (Cable)
2 Sets
6-12 Reps
@9.5
5
Lateral Raise (Machine)
2 Sets
6-12 Reps
@9.5
6
Preacher Curl (Machine)
2 Sets
6-12 Reps
@9.5
7
Tricep Rope Push Down (Cable)
2 Sets
6-12 Reps
@9.5