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Hypertrophy Program

by Coop

Program Description

Upper, Lower, Push, Pull, Lower

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Jun 19, 2025 08:08
  • Last Edited
    Jun 19, 2025 09:43

Summary

Unleash your muscle-building potential with this 1-week Hypertrophy Program designed for serious lifters. Comprising five intense training days, this program focuses on both upper and lower body workouts, utilizing a mix of barbell, dumbbell, and cable exercises to maximize gains. Each session is meticulously crafted with specific rep ranges and intensities to ensure progressive overload, pushing your limits and enhancing muscle growth. Get ready to sculpt your physique and achieve your strength goals!
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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
Cambered Football Bar Incline Bench
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Incline Bench Cable Fly Press
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5A
One Arm Lateral Raise (Cable)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Sit Up
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
RFE Smith Machine Split Squat
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline Smith Machine Bench
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Smith Machine Skullcrusher
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Dual Cable Tricep Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5A
Laying Cable Lateral Raise
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5B
Cable Crunch
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Seated Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Preacher Curl Machine
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Rear Delt Fly (Cable)
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Narrow Stance High Bar Squat
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Stiff Leg Deficit Deadlift
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Split Squat Front Foot Elevated (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Seated Calf Raise
3
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Week 1
1 / 1 Weeks
Day 1
1
Cambered Football Bar Incline Bench
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
2
Pull-Up (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
3
Incline Bench Cable Fly Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Chest Supported Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5A
One Arm Lateral Raise (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5B
Sit Up
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
3
RFE Smith Machine Split Squat
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5
Seated Calf Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 3
1
Low Incline Smith Machine Bench
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Smith Machine Skullcrusher
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Dual Cable Tricep Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5A
Laying Cable Lateral Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5B
Cable Crunch
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 4
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
2
Smith Machine Row
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Seated Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
4
Preacher Curl Machine
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5
Rear Delt Fly (Cable)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 5
1
Narrow Stance High Bar Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
2
Stiff Leg Deficit Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
3
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5
Seated Calf Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10