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Dunya’s Hypherthrophy

by Dunya P.
5.0
(1 rating)

Program Description

Aaam

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 09, 2025 08:31
  • Last Edited
    Nov 11, 2025 08:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.3%
Front Delts
11.9%
Chest
11%
Triceps
10.7%
Lats
9.5%
Middle Delts
9%
Rear Delts
7.5%
Biceps
7.2%
Quadriceps
6.2%
Hamstrings
6.2%
Glutes
3%
Abs
2.1%
Lower Back
1.5%
Adductors
0.5%
Abductors
0.4%
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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
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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
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Pec Deck (Machine)
4
-
4
Chest Supported Row (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Lateral Raise (Cable)
4
-
3
Reverse Pec Deck
4
-
4A
Front Raise
2
-
4B
Lying Reverse Fly
2
-
5
Alternating Dumbbell Curl
3
-
6
Tricep Rope Push Down (Cable)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
-
2
Incline Bench Press (Smith Machine)
4
-
3
Chest Press (Machine)
3
-
4
Pec Deck (Machine)
3
-
5
Lateral Raise (Cable)
4
-
6
Tricep Rope Push Down (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
4
-
3
Dumbbell Row
3
-
4
Reverse Pec Deck
4
-
5
Alternating Dumbbell Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
4
-
3
Romanian Deadlift (Barbell)
3
-
4
Leg Curl
4
-
5
Walking Lunge
2
-
Week 1
1 / 12 Weeks
Day 5
1
Leg Press (45 Degrees)
3 Sets
-
2
Leg Extension
4 Sets
-
3
Romanian Deadlift (Barbell)
3 Sets
-
4
Leg Curl
4 Sets
-
5
Walking Lunge
2 Sets
-
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
-
2
Chest Supported Row (Machine)
4 Sets
-
3
Dumbbell Row
3 Sets
-
4
Reverse Pec Deck
4 Sets
-
5
Alternating Dumbbell Curl
3 Sets
-
Day 3
1
Seated Military Press (Smith Machine)
3 Sets
-
2
Incline Bench Press (Smith Machine)
4 Sets
-
3
Chest Press (Machine)
3 Sets
-
4
Pec Deck (Machine)
3 Sets
-
5
Lateral Raise (Cable)
4 Sets
-
6
Tricep Rope Push Down (Cable)
3 Sets
-
Day 2
1
Seated Military Press (Smith Machine)
3 Sets
-
2
Lateral Raise (Cable)
4 Sets
-
3
Reverse Pec Deck
4 Sets
-
4A
Front Raise
2 Sets
-
4B
Lying Reverse Fly
2 Sets
-
5
Alternating Dumbbell Curl
3 Sets
-
6
Tricep Rope Push Down (Cable)
4 Sets
-
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Lat Pulldown (Neutral Grip)
3 Sets
-
3
Pec Deck (Machine)
4 Sets
-
4
Chest Supported Row (Machine)
4 Sets
-