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BoostcampPNG
Dr. Mike Inspired Hypertrophy V2
by Hy N.
Program Description
Getting Big
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
11 weeks
Time Per Workout
60 minutes
Created
Jun 30, 2024 05:38
Last Edited
Jul 02, 2024 07:56
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Week 1
1 / 11 Weeks
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@6
2
Y Raise
3 Sets
10-15 Reps
@6
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@6
4
Single Arm Row
3 Sets
10-15 Reps
@6
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@6
2
Hammer Curl
3 Sets
10-15 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@6
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@6
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@6
2
Leg Press
3 Sets
12-20 Reps
@6
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@6
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@6
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@6
4
Y Raise
3 Sets
10-15 Reps
@6
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@6
2
Hammer Curl
3 Sets
10-15 Reps
@6
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@6
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@6
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@7
2
Y Raise
3 Sets
10-15 Reps
@7
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@7
4
Single Arm Row
3 Sets
10-15 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
2
Hammer Curl
3 Sets
10-15 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@7
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@7
2
Leg Press
3 Sets
12-20 Reps
@7
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@7
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@7
4
Y Raise
3 Sets
10-15 Reps
@7
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@7
2
Hammer Curl
3 Sets
10-15 Reps
@7
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@7
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8
2
Y Raise
3 Sets
10-15 Reps
@8
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
4
Single Arm Row
3 Sets
10-15 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Hammer Curl
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@8
2
Leg Press
3 Sets
12-20 Reps
@8
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@8
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8
4
Y Raise
3 Sets
10-15 Reps
@8
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
2
Hammer Curl
3 Sets
10-15 Reps
@8
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@9
2
Y Raise
3 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
4
Single Arm Row
3 Sets
10-15 Reps
@9
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
2
Hammer Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@9
2
Leg Press
3 Sets
12-20 Reps
@9
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@9
4
Y Raise
3 Sets
10-15 Reps
@9
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
2
Hammer Curl
3 Sets
10-15 Reps
@9
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@10
2
Y Raise
3 Sets
10-15 Reps
@10
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
4
Single Arm Row
3 Sets
10-15 Reps
@10
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
2
Hammer Curl
3 Sets
10-15 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@10
2
Leg Press
3 Sets
12-20 Reps
@10
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@10
4
Y Raise
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
2
Hammer Curl
3 Sets
10-15 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@4
2
Y Raise
3 Sets
10-15 Reps
@4
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@4
4
Single Arm Row
3 Sets
10-15 Reps
@4
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@4
2
Hammer Curl
3 Sets
10-15 Reps
@4
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@4
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@4
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@4
2
Leg Press
3 Sets
12-20 Reps
@4
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@4
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@4
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@4
4
Y Raise
3 Sets
10-15 Reps
@4
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@4
2
Hammer Curl
3 Sets
10-15 Reps
@4
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@4
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@4
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@6
2
Y Raise
3 Sets
10-15 Reps
@6
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@6
4
Single Arm Row
3 Sets
10-15 Reps
@6
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@6
2
Hammer Curl
3 Sets
10-15 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@6
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@6
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@6
2
Leg Press
3 Sets
12-20 Reps
@6
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@6
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@6
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@6
4
Y Raise
3 Sets
10-15 Reps
@6
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@6
2
Hammer Curl
3 Sets
10-15 Reps
@6
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@6
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@6
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@7
2
Y Raise
3 Sets
10-15 Reps
@7
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@7
4
Single Arm Row
3 Sets
10-15 Reps
@7
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@7
2
Hammer Curl
3 Sets
10-15 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@7
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@7
2
Leg Press
3 Sets
12-20 Reps
@7
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@7
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@7
4
Y Raise
3 Sets
10-15 Reps
@7
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@7
2
Hammer Curl
3 Sets
10-15 Reps
@7
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@7
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@7
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8
2
Y Raise
3 Sets
10-15 Reps
@8
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@8
4
Single Arm Row
3 Sets
10-15 Reps
@8
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@8
2
Hammer Curl
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@8
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@8
2
Leg Press
3 Sets
12-20 Reps
@8
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@8
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@8
4
Y Raise
3 Sets
10-15 Reps
@8
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
2
Hammer Curl
3 Sets
10-15 Reps
@8
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@9
2
Y Raise
3 Sets
10-15 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
4
Single Arm Row
3 Sets
10-15 Reps
@9
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
2
Hammer Curl
3 Sets
10-15 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@9
2
Leg Press
3 Sets
12-20 Reps
@9
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@9
4
Y Raise
3 Sets
10-15 Reps
@9
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
2
Hammer Curl
3 Sets
10-15 Reps
@9
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@9
Day 1
1
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@10
2
Y Raise
3 Sets
10-15 Reps
@10
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@10
4
Single Arm Row
3 Sets
10-15 Reps
@10
Day 2
1
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@10
2
Hammer Curl
3 Sets
10-15 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
4
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Seated Hamstring Curl
3 Sets
12-20 Reps
@10
2
Leg Press
3 Sets
12-20 Reps
@10
3
Squat (Bodyweight)
1 Set
10 Reps
Day 4
1
Lat Prayer
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
10-15 Reps
@10
4
Y Raise
3 Sets
10-15 Reps
@10
Day 5
1
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
2
Hammer Curl
3 Sets
10-15 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@10