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Milo Wolf 5 day Hypertrophy

by Adam K.
4 athletes joined
4.0
(1 rating)

Program Description

Starting with lower volume and increasing after week 5 (increase manually after week 2 if not enough). Reduce RIR each week but take last set to failure every exercise periodically to baseline RIR Implement lengthened partials on any exercise if you have time. Rest Wed/Sun or Sat/Sun.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 02, 2024 11:41
  • Last Edited
    Sep 06, 2024 11:01
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ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-10 reps
RPE 8
2A
Lat Pulldown
2
5-10 reps
RPE 8
2B
Shoulder Press (Machine)
2
5-10 reps
RPE 8
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 8
4A
Lying Leg Curl
2
15-25 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-10 reps
RPE 9
2A
Lat Pulldown
2
5-10 reps
RPE 9
2B
Shoulder Press (Machine)
2
5-10 reps
RPE 9
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9
4A
Lying Leg Curl
2
15-25 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
2A
Lat Pulldown
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
2B
Shoulder Press (Machine)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lying Leg Curl
1
1
15-25 reps
15-25 reps
RPE 8
RPE 10
4B
Lateral Raise (Dumbbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-10 reps
RPE 9-10
2A
Lat Pulldown
2
5-10 reps
RPE 9-10
2B
Shoulder Press (Machine)
2
5-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 9-10
4A
Lying Leg Curl
2
15-25 reps
RPE 9-10
4B
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
5-10 reps
RPE 10
2A
Lat Pulldown
2
5-10 reps
RPE 10
2B
Shoulder Press (Machine)
2
5-10 reps
RPE 10
3
Leg Press (45 Degrees)
2
10-15 reps
RPE 10
4A
Lying Leg Curl
2
15-25 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-10 reps
RPE 8
2A
Lat Pulldown
3
5-10 reps
RPE 8
2B
Shoulder Press (Machine)
3
5-10 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 8
4A
Lying Leg Curl
3
15-25 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-10 reps
RPE 9
2A
Lat Pulldown
3
5-10 reps
RPE 9
2B
Shoulder Press (Machine)
3
5-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9
4A
Lying Leg Curl
3
15-25 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-10 reps
RPE 9-10
2A
Lat Pulldown
3
5-10 reps
RPE 9-10
2B
Shoulder Press (Machine)
3
5-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
3
10-15 reps
RPE 9-10
4A
Lying Leg Curl
3
15-25 reps
RPE 9-10
4B
Lateral Raise (Dumbbell)
3
5-10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 8
1B
T-Bar Row
2
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
2
5-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 8
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
1B
T-Bar Row
2
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
1B
T-Bar Row
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Incline Curl (Dumbbell)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
3
Overhead Tricep Extension (Cable)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
1B
T-Bar Row
2
10-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
2
5-10 reps
RPE 9-10
3
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 9-10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 9-10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
1B
T-Bar Row
2
10-15 reps
RPE 10
2
Incline Curl (Dumbbell)
2
5-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
5-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
5
Calf Raise (Leg Press)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 8
1B
T-Bar Row
3
10-15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
5-10 reps
RPE 8
3
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 9
1B
T-Bar Row
3
10-15 reps
RPE 9
2
Incline Curl (Dumbbell)
3
5-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9
4
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 9-10
1B
T-Bar Row
3
10-15 reps
RPE 9-10
2
Incline Curl (Dumbbell)
3
5-10 reps
RPE 9-10
3
Overhead Tricep Extension (Cable)
3
5-10 reps
RPE 9-10
4
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9-10
5
Calf Raise (Leg Press)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 8
2
Split Squat (Smith Machine)
2
10-15 reps
RPE 8
3
Lying Leg Curl
2
10-15 reps
RPE 8
4
Shoulder Press (Machine)
2
10-15 reps
RPE 8
5A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5B
Skull Crusher (EZ)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
10-15 reps
RPE 9
3
Lying Leg Curl
2
10-15 reps
RPE 9
4
Shoulder Press (Machine)
2
10-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9
5B
Skull Crusher (EZ)
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
2
Split Squat (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Lying Leg Curl
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5A
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5B
Skull Crusher (EZ)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 9-10
2
Split Squat (Smith Machine)
2
10-15 reps
RPE 9-10
3
Lying Leg Curl
2
10-15 reps
RPE 9-10
4
Shoulder Press (Machine)
2
10-15 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9-10
5B
Skull Crusher (EZ)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
10-15 reps
RPE 10
3
Lying Leg Curl
2
10-15 reps
RPE 10
4
Shoulder Press (Machine)
2
10-15 reps
RPE 10
5A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
5B
Skull Crusher (EZ)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8
2
Split Squat (Smith Machine)
3
10-15 reps
RPE 8
3
Lying Leg Curl
3
10-15 reps
RPE 8
4
Shoulder Press (Machine)
3
10-15 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 8
5B
Skull Crusher (EZ)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 9
2
Split Squat (Smith Machine)
3
10-15 reps
RPE 9
3
Lying Leg Curl
3
10-15 reps
RPE 9
4
Shoulder Press (Machine)
3
10-15 reps
RPE 9
5A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9
5B
Skull Crusher (EZ)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 9-10
2
Split Squat (Smith Machine)
3
10-15 reps
RPE 9-10
3
Lying Leg Curl
3
10-15 reps
RPE 9-10
4
Shoulder Press (Machine)
3
10-15 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 9-10
5B
Skull Crusher (EZ)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10-15 reps
RPE 8
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 8
3
Chest Fly (Machine)
2
15-25 reps
RPE 8
4A
Calf Raise (Leg Press)
2
5-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10-15 reps
RPE 9
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 9
3
Chest Fly (Machine)
2
15-25 reps
RPE 9
4A
Calf Raise (Leg Press)
2
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
2
Lat Pulldown (Single Arm)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
1
1
15-25 reps
15-25 reps
RPE 8
RPE 10
4A
Calf Raise (Leg Press)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
4B
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 9-10
3
Chest Fly (Machine)
2
15-25 reps
RPE 9-10
4A
Calf Raise (Leg Press)
2
5-10 reps
RPE 9-10
4B
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10-15 reps
RPE 10
2
Lat Pulldown (Single Arm)
2
10-15 reps
RPE 10
3
Chest Fly (Machine)
2
15-25 reps
RPE 10
4A
Calf Raise (Leg Press)
2
5-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
2
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-15 reps
RPE 8
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 8
3
Chest Fly (Machine)
3
15-25 reps
RPE 8
4A
Calf Raise (Leg Press)
3
5-10 reps
RPE 8
4B
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-15 reps
RPE 9
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9
3
Chest Fly (Machine)
3
15-25 reps
RPE 9
4A
Calf Raise (Leg Press)
3
5-10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
3
10-15 reps
RPE 9-10
3
Chest Fly (Machine)
3
15-25 reps
RPE 9-10
4A
Calf Raise (Leg Press)
3
5-10 reps
RPE 9-10
4B
Lateral Raise (Dumbbell)
3
15-25 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Romanian Deadlift
2
5-10 reps
RPE 8
2
Split Squat (Smith Machine)
2
5-10 reps
RPE 8
3
Leg Extension
2
15-25 reps
RPE 8
4
Lat Prayer
2
15-25 reps
RPE 8
5A
Bicep Curl (Cable)
2
15-25 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Romanian Deadlift
2
5-10 reps
RPE 9
2
Split Squat (Smith Machine)
2
5-10 reps
RPE 9
3
Leg Extension
2
15-25 reps
RPE 9
4
Lat Prayer
2
15-25 reps
RPE 9
5A
Bicep Curl (Cable)
2
15-25 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Romanian Deadlift
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
2
Split Squat (Smith Machine)
1
1
5-10 reps
5-10 reps
RPE 8
RPE 10
3
Leg Extension
1
1
15-25 reps
15-25 reps
RPE 8
RPE 10
4
Lat Prayer
1
1
15-25 reps
15-25 reps
RPE 8
RPE 10
5A
Bicep Curl (Cable)
1
1
15-25 reps
15-25 reps
RPE 8
RPE 10
5B
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Romanian Deadlift
2
5-10 reps
RPE 9-10
2
Split Squat (Smith Machine)
2
5-10 reps
RPE 9-10
3
Leg Extension
2
15-25 reps
RPE 9-10
4
Lat Prayer
2
15-25 reps
RPE 9-10
5A
Bicep Curl (Cable)
2
15-25 reps
RPE 9-10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Romanian Deadlift
2
5-10 reps
RPE 10
2
Split Squat (Smith Machine)
2
5-10 reps
RPE 10
3
Leg Extension
2
15-25 reps
RPE 10
4
Lat Prayer
2
15-25 reps
RPE 10
5A
Bicep Curl (Cable)
2
15-25 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Romanian Deadlift
3
5-10 reps
RPE 8
2
Split Squat (Smith Machine)
3
5-10 reps
RPE 8
3
Leg Extension
3
15-25 reps
RPE 8
4
Lat Prayer
3
15-25 reps
RPE 8
5A
Bicep Curl (Cable)
3
15-25 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Romanian Deadlift
3
5-10 reps
RPE 9
2
Split Squat (Smith Machine)
3
5-10 reps
RPE 9
3
Leg Extension
3
15-25 reps
RPE 9
4
Lat Prayer
3
15-25 reps
RPE 9
5A
Bicep Curl (Cable)
3
15-25 reps
RPE 9
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deficit Romanian Deadlift
3
5-10 reps
RPE 9-10
2
Split Squat (Smith Machine)
3
5-10 reps
RPE 9-10
3
Leg Extension
3
15-25 reps
RPE 9-10
4
Lat Prayer
3
15-25 reps
RPE 9-10
5A
Bicep Curl (Cable)
3
15-25 reps
RPE 9-10
5B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Smith Machine)
2 Sets
5-10 Reps
@8
2A
Lat Pulldown
2 Sets
5-10 Reps
@8
2B
Shoulder Press (Machine)
2 Sets
5-10 Reps
@8
3
Leg Press (45 Degrees)
2 Sets
10-15 Reps
@8
4A
Lying Leg Curl
2 Sets
15-25 Reps
@8
4B
Lateral Raise (Dumbbell)
2 Sets
5-10 Reps
@8
Day 2
1A
Incline Bench Press (Smith Machine)
2 Sets
10-15 Reps
@8
1B
T-Bar Row
2 Sets
10-15 Reps
@8
2
Incline Curl (Dumbbell)
2 Sets
5-10 Reps
@8
3
Overhead Tricep Extension (Cable)
2 Sets
5-10 Reps
@8
4
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@8
5
Calf Raise (Leg Press)
2 Sets
10-15 Reps
@8
Day 3
1
Hack Squat
2 Sets
5-10 Reps
@8
2
Split Squat (Smith Machine)
2 Sets
10-15 Reps
@8
3
Lying Leg Curl
2 Sets
10-15 Reps
@8
4
Shoulder Press (Machine)
2 Sets
10-15 Reps
@8
5A
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5B
Skull Crusher (EZ)
2 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Smith Machine)
2 Sets
10-15 Reps
@8
2
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
@8
3
Chest Fly (Machine)
2 Sets
15-25 Reps
@8
4A
Calf Raise (Leg Press)
2 Sets
5-10 Reps
@8
4B
Lateral Raise (Dumbbell)
2 Sets
15-25 Reps
@8
Day 5
1
Deficit Romanian Deadlift
2 Sets
5-10 Reps
@8
2
Split Squat (Smith Machine)
2 Sets
5-10 Reps
@8
3
Leg Extension
2 Sets
15-25 Reps
@8
4
Lat Prayer
2 Sets
15-25 Reps
@8
5A
Bicep Curl (Cable)
2 Sets
15-25 Reps
@8
5B
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8