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OVERTHETOP Mila's Hypertrophy Program

by Gabriel M.

Program Description

get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 14, 2024 01:12
  • Last Edited
    Jun 18, 2025 12:59

Summary

Elevate your training with OVERTHETOP Mila's Hypertrophy Program, a meticulously crafted 12-week journey designed for serious lifters. Committing to five days a week, this program focuses on targeted hypertrophy through a mix of compound and isolation exercises, ensuring balanced muscle development. Each session is structured to maximize intensity and volume, helping you build strength and size effectively. Get ready to transform your physique and push your limits with this comprehensive plan tailored for gym enthusiasts!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Lying Leg Curl
3
-
3
Leg Extension
2
-
4
Hip Thrust (Barbell)
2
-
5
Standing Calf Raise
3
-
6
Cable Crunch
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Barbell Row
2
-
3
Chest Fly (Machine)
3
-
4
Lat Pulldown (Neutral Grip)
3
-
5
Lateral Raise (Cable)
3
-
6A
Bicep Curl (Cable)
3
-
6B
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Leg Press
3
-
3
Leg Curl
2
-
4
Bulgarian Split Squat (Dumbbell)
2
-
5
Leg Extension
1
-
6
Standing Calf Raise
3
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
-
2
Chest Supported Row (Machine)
2
-
3
Incline Chest Press (Machine)
2
-
4
Single Arm Iso Row
2
-
5
Cable Crossover
3
-
6
Straight Bar Lat Extension
3
-
7
Seated Calf Raise
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Lateral Raise (Dumbbell)
3
-
3
Preacher Curl (Dumbbell)
3
-
4
JM Press
3
-
5
Hammer Curl
2
-
6
Skull Crusher (Dumbbell)
2
-
7
Plank
2
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
3 Sets
-
2
Lying Leg Curl
3 Sets
-
3
Leg Extension
2 Sets
-
4
Hip Thrust (Barbell)
2 Sets
-
5
Standing Calf Raise
3 Sets
-
6
Cable Crunch
3 Sets
-
Day 2
1
Incline Bench Press (Barbell)
2 Sets
-
2
Barbell Row
2 Sets
-
3
Chest Fly (Machine)
3 Sets
-
4
Lat Pulldown (Neutral Grip)
3 Sets
-
5
Lateral Raise (Cable)
3 Sets
-
6A
Bicep Curl (Cable)
3 Sets
-
6B
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Leg Press
3 Sets
-
3
Leg Curl
2 Sets
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
-
5
Leg Extension
1 Set
-
6
Standing Calf Raise
3 Sets
-
7
Cable Crunch
3 Sets
-
Day 4
1
Chest Press (Machine)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Single Arm Iso Row
2 Sets
-
5
Cable Crossover
3 Sets
-
6
Straight Bar Lat Extension
3 Sets
-
7
Seated Calf Raise
2 Sets
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
-
2
Lateral Raise (Dumbbell)
3 Sets
-
3
Preacher Curl (Dumbbell)
3 Sets
-
4
JM Press
3 Sets
-
5
Hammer Curl
2 Sets
-
6
Skull Crusher (Dumbbell)
2 Sets
-
7
Plank
2 Sets
-