Program Description
Embark on a transformative journey with the **6 Week Hypertrophy Phase** workout program, designed to maximize muscle growth and strength through a structured regimen. Over the course of six weeks, you'll engage in 24 training sessions that focus on compound and isolation exercises, targeting all major muscle groups. Each workout is meticulously crafted to challenge your limits, with a mix of intensity levels and rep ranges to ensure continuous progress. Get ready to push your physique to new heights and unlock your full potential!
Program Overview
- LevelNovice, Intermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedSep 26, 2025 05:54
- Last EditedSep 26, 2025 06:33
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.7%
Triceps
10%
Quadriceps
9.7%
Hamstrings
9.7%
Biceps
8%
Front Delts
7.6%
Chest
7.6%
Upper Back
7.1%
Middle Delts
6.1%
Calves
5.1%
Lats
4.6%
Adductors
4.6%
Rear Delts
3.1%
Abductors
2.5%
Lower Back
2.5%
Abs
1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
73%
2
Hip Adductor (Machine)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
7 reps
RPE 9
5
Seated Calf Raise
3
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
73%
2
Hip Adductor (Machine)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
73%
2
Hip Adductor (Machine)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
9 reps
RPE 9
5
Seated Calf Raise
3
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
76%
2
Hip Adductor (Machine)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
7 reps
RPE 9
5
Seated Calf Raise
3
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
76%
2
Hip Adductor (Machine)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Seated Calf Raise
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
76%
2
Hip Adductor (Machine)
3
8 reps
RPE 8
3
Hip Abductor (Machine)
3
8 reps
RPE 8
4
Seated Hamstring Curl
3
9 reps
RPE 9
5
Seated Calf Raise
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
70%
2
Bench Press (Barbell)
3
4 reps
73%
3
Behind The Back Curl (Cable)
4
7 reps
RPE 9
4
Tricep Pushdown (Cable)
4
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
6
Chest Fly (Cable)
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
5 reps
73%
3
Behind The Back Curl (Cable)
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
6
Chest Fly (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
70%
2
Bench Press (Barbell)
3
6 reps
73%
3
Behind The Back Curl (Cable)
4
9 reps
RPE 9
4
Tricep Pushdown (Cable)
4
9 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
9 reps
RPE 9
6
Chest Fly (Cable)
3
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
4 reps
73%
2
Bench Press (Barbell)
3
4 reps
76%
3
Behind The Back Curl (Cable)
4
7 reps
RPE 9
4
Tricep Pushdown (Cable)
4
7 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
7 reps
RPE 9
6
Chest Fly (Cable)
3
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
73%
2
Bench Press (Barbell)
3
5 reps
76%
3
Behind The Back Curl (Cable)
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 9
6
Chest Fly (Cable)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
6 reps
73%
2
Bench Press (Barbell)
3
6 reps
76%
3
Behind The Back Curl (Cable)
4
9 reps
RPE 9
4
Tricep Pushdown (Cable)
4
9 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
9 reps
RPE 9
6
Chest Fly (Cable)
3
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Paused)
3
6 reps
73%
2
Lying Leg Curl
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
4
Standing Calf Raise
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Paused)
3
7 reps
73%
2
Lying Leg Curl
3
9 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Standing Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Paused)
3
8 reps
73%
2
Lying Leg Curl
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
9 reps
RPE 8
4
Standing Calf Raise
3
9 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Paused)
3
6 reps
76%
2
Lying Leg Curl
3
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7 reps
RPE 8
4
Standing Calf Raise
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Paused)
3
7 reps
76%
2
Lying Leg Curl
3
9 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Standing Calf Raise
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Paused)
3
8 reps
76%
2
Lying Leg Curl
3
10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
9 reps
RPE 8
4
Standing Calf Raise
3
9 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9
2
Iso-Lateral Horizontal Bench Press
3
7 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
7 reps
RPE 9
4
Face Pull
3
7 reps
RPE 9
5
Preacher Curl Machine
3
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
7 reps
RPE 9
7
Behind The Back Lateral Raise (Cable)
3
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 9
2
Iso-Lateral Horizontal Bench Press
3
8 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
4
Face Pull
3
8 reps
RPE 9
5
Preacher Curl Machine
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
Behind The Back Lateral Raise (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
9 reps
RPE 9
2
Iso-Lateral Horizontal Bench Press
3
9 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
9 reps
RPE 9
4
Face Pull
3
9 reps
RPE 9
5
Preacher Curl Machine
3
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
9 reps
RPE 9
7
Behind The Back Lateral Raise (Cable)
3
9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
7 reps
RPE 9
2
Iso-Lateral Horizontal Bench Press
3
7 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
7 reps
RPE 9
4
Face Pull
3
7 reps
RPE 9
5
Preacher Curl Machine
3
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
7 reps
RPE 9
7
Behind The Back Lateral Raise (Cable)
3
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 9
2
Iso-Lateral Horizontal Bench Press
3
8 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8 reps
RPE 9
4
Face Pull
3
8 reps
RPE 9
5
Preacher Curl Machine
3
8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8 reps
RPE 9
7
Behind The Back Lateral Raise (Cable)
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
9 reps
RPE 9
2
Iso-Lateral Horizontal Bench Press
3
9 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
9 reps
RPE 9
4
Face Pull
3
9 reps
RPE 9
5
Preacher Curl Machine
3
9 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
9 reps
RPE 9
7
Behind The Back Lateral Raise (Cable)
3
9 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)3 Sets
4 Reps
73%
2
Hip Adductor (Machine)3 Sets
8 Reps
@8
3
Hip Abductor (Machine)3 Sets
8 Reps
@8
4
Seated Hamstring Curl3 Sets
7 Reps
@9
5
Seated Calf Raise3 Sets
7 Reps
@9
Day 3
1
High Bar Squat (Paused)3 Sets
6 Reps
73%
2
Lying Leg Curl3 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)3 Sets
7 Reps
@8
4
Standing Calf Raise3 Sets
7 Reps
@8
Day 4
1
Seated Row (Cable)3 Sets
7 Reps
@9
2
Iso-Lateral Horizontal Bench Press3 Sets
7 Reps
@9
3
Lat Pulldown (Close Grip)3 Sets
7 Reps
@9
4
Face Pull3 Sets
7 Reps
@9
5
Preacher Curl Machine3 Sets
7 Reps
@9
6
Overhead Tricep Extension (Cable)3 Sets
7 Reps
@9
7
Behind The Back Lateral Raise (Cable)3 Sets
7 Reps
@9
Day 2
1
Sumo Deadlift (Barbell)3 Sets
4 Reps
70%
2
Bench Press (Barbell)3 Sets
4 Reps
73%
3
Behind The Back Curl (Cable)4 Sets
7 Reps
@9
4
Tricep Pushdown (Cable)4 Sets
7 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
7 Reps
@9
6
Chest Fly (Cable)3 Sets
7 Reps
@9