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Optimal U/L hypertrophy plan

by Sidney J.

Program Description

This intermediate specified training program will help lifters break through plateaus through science based lifting and is guaranteed to astonish you with results!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 07, 2025 08:38
  • Last Edited
    Jun 09, 2025 07:36

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Lats
12%
Front Delts
10.7%
Upper Back
9.3%
Middle Delts
8%
Biceps
8%
Chest
6.7%
Triceps
6.7%
Adductors
6.7%
Quadriceps
6.7%
Hamstrings
6.7%
Rear Delts
4.7%
Abs
4.7%
Calves
3.3%
Glutes
2.7%
Lower Back
2%
Forearms
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Fly
2
4-8 reps
RPE 9
2
Keenan Flaps
2
4-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Fly
2
4-8 reps
RPE 9
2
Keenan Flaps
2
4-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Fly
2
4-8 reps
RPE 9
2
Keenan Flaps
2
4-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Fly
2
4-8 reps
RPE 9
2
Keenan Flaps
2
4-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Fly
2
4-8 reps
RPE 9
2
Keenan Flaps
2
4-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Fly
2
4-8 reps
RPE 9
2
Keenan Flaps
2
4-8 reps
RPE 9
3
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
4-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Seated Hamstring Curl
2
6-8 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
4-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Seated Hamstring Curl
2
6-8 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
4-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Seated Hamstring Curl
2
6-8 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
4-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Seated Hamstring Curl
2
6-8 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
4-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Seated Hamstring Curl
2
6-8 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
4-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Seated Hamstring Curl
2
6-8 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
3
Incline Cable Fly
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
3
Incline Cable Fly
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
3
Incline Cable Fly
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
3
Incline Cable Fly
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
3
Incline Cable Fly
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Keenan Flaps
2
4-8 reps
RPE 9
2
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
3
Incline Cable Fly
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9
5
Reverse Pec Deck
1
8-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Hip Adductor (Machine)
2
4-6 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Hip Adductor (Machine)
2
4-6 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Hip Adductor (Machine)
2
4-6 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Hip Adductor (Machine)
2
4-6 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Hip Adductor (Machine)
2
4-6 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2-6 reps
RPE 9
2
Leg Extension
2
4-6 reps
RPE 9
3
Hip Adductor (Machine)
2
4-6 reps
RPE 9
4
Calf Raise (Machine)
1
6-8 reps
RPE 9
5
Decline Crunch
1
8-12 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Incline Cable Fly
2 Sets
4-8 Reps
@9
2
Keenan Flaps
2 Sets
4-8 Reps
@9
3
Chest Supported Row (Machine)
2 Sets
3-6 Reps
@9
4
Lateral Raise (Cable)
2 Sets
6-8 Reps
@9
5
Reverse Pec Deck
1 Set
8-10 Reps
@9
6
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@9
7
JM Press (Smith Machine)
2 Sets
4-8 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
4-6 Reps
@9
2
Leg Extension
2 Sets
4-6 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-8 Reps
@9
4
Calf Raise (Machine)
1 Set
6-8 Reps
@9
5
Decline Crunch
1 Set
8-12 Reps
@9
Day 3
1
Keenan Flaps
2 Sets
4-8 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
3-6 Reps
@9
3
Incline Cable Fly
2 Sets
4-8 Reps
@9
4
Lateral Raise (Cable)
2 Sets
6-8 Reps
@9
5
Reverse Pec Deck
1 Set
8-10 Reps
@9
6
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@9
7
Overhead Tricep Extension (Cable)
2 Sets
4-8 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
2-6 Reps
@9
2
Leg Extension
2 Sets
4-6 Reps
@9
3
Hip Adductor (Machine)
2 Sets
4-6 Reps
@9
4
Calf Raise (Machine)
1 Set
6-8 Reps
@9
5
Decline Crunch
1 Set
8-12 Reps
@9