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Hopefully work (1)

by Abodi Luck
1 athletes joined

Program Description

Just repeat it if you like it

Program Overview

  • Level
    Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 17, 2025 06:57
  • Last Edited
    Jun 18, 2025 11:40

Summary

Embark on a transformative 3-week journey with "Hopefully Work," a high-intensity program designed for dedicated lifters. Committing to six days a week, you'll tackle a variety of exercises targeting all major muscle groups, including the Bench Press, High Bar Squat, and Lat Pulldown. Each session is structured to maximize strength and muscle growth, utilizing both barbell and machine work. Get ready to push your limits and redefine your fitness goals with a program that combines effective techniques and solid progression.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.4%
Hamstrings
12.6%
Glutes
8.7%
Triceps
8.5%
Upper Back
8.1%
Biceps
6.6%
Calves
6.5%
Front Delts
6.3%
Chest
6.1%
Lats
5.2%
Middle Delts
5.1%
Lower Back
3.8%
Abs
3.3%
Rear Delts
2.9%
Adductors
0.9%
Forearms
0.9%
Abductors
0.3%
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START THE PROGRAM
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 9
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-12 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Face Pull
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Walking Lunge
2
6-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Lying Leg Curl
1
6-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Walking Lunge
2
6-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Lying Leg Curl
1
6-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Walking Lunge
2
6-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Lying Leg Curl
1
6-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Overhead Press (Machine)
1
6-12 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
Upright Row (Barbell)
2
6-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Overhead Press (Machine)
1
6-12 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
Upright Row (Barbell)
2
6-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
5-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
4
Overhead Press (Machine)
1
6-12 reps
RPE 10
5
Single Arm Pushdown
2
6-10 reps
RPE 10
6
Upright Row (Barbell)
2
6-12 reps
RPE 10
7
Rear Delt Fly (Dumbbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5-8 reps
RPE 9
2
Leg Press
2
6-10 reps
RPE 10
3
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5-8 reps
RPE 9
2
Leg Press
2
6-10 reps
RPE 10
3
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
2
5-8 reps
RPE 9
2
Leg Press
2
6-10 reps
RPE 10
3
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Lying Leg Curl
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
4
Larsen Press (Barbell)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
4
Larsen Press (Barbell)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-10 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
4
Larsen Press (Barbell)
2
6-8 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 10
2
Front Squat (Barbell)
2
5-10 reps
RPE 10
3
Leg Extension
2
6-12 reps
RPE 10
4
Lying Leg Curl
2
5-10 reps
RPE 10
5
Split Squat (Dumbbell)
2
6-10 reps
RPE 10
6
Calf Raise (Leg Press)
3
6-15 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@9
2
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
3
JM Press
2 Sets
6-8 Reps
@10
4
Lat Pulldown
2 Sets
6-12 Reps
@10
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
Face Pull
2 Sets
8-12 Reps
@10
Day 2
1
High Bar Squat (Barbell)
2 Sets
6-12 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Walking Lunge
2 Sets
6-12 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Lying Leg Curl
1 Set
6-12 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
6-12 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
2
Hammer Curl (Dumbbell)
2 Sets
5-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
4
Overhead Press (Machine)
1 Set
6-12 Reps
@10
5
Single Arm Pushdown
2 Sets
6-10 Reps
@10
6
Upright Row (Barbell)
2 Sets
6-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
2 Sets
6-12 Reps
@10
Day 4
1
Deadlift (Deficit)
2 Sets
5-8 Reps
@9
2
Leg Press
2 Sets
6-10 Reps
@10
3
Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
6-12 Reps
@10
5
Lying Leg Curl
2 Sets
6-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
6-12 Reps
@10
Day 5
1
Overhead Press (Barbell)
2 Sets
5-10 Reps
@10
2
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-12 Reps
@10
4
Larsen Press (Barbell)
2 Sets
6-8 Reps
@10
5
Seated Wide-Grip Row (Cable)
2 Sets
6-12 Reps
@10
6
JM Press
2 Sets
6-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@10
2
Front Squat (Barbell)
2 Sets
5-10 Reps
@10
3
Leg Extension
2 Sets
6-12 Reps
@10
4
Lying Leg Curl
2 Sets
5-10 Reps
@10
5
Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
6
Calf Raise (Leg Press)
3 Sets
6-15 Reps
@10