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Basic Hypertrophy plan

by Kyle M.
4 athletes joined

Program Description

Put on as much muscle as possible

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2024 01:03
  • Last Edited
    Jan 13, 2026 12:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Hamstrings
11%
Front Delts
10.8%
Biceps
9.5%
Upper Back
9.1%
Quadriceps
8.5%
Glutes
7.6%
Lats
7%
Chest
6.4%
Middle Delts
5.3%
Forearms
2.3%
Lower Back
1.9%
Abductors
1.8%
Abs
1.5%
Adductors
0.6%
Rear Delts
0.3%
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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
Bench Press (Dumbbell)
2
12 reps
RPE 6
2
Dumbbell Row
2
10 reps
RPE 6
3
Military Press (Barbell)
2
8 reps
RPE 6
4
Lat Pulldown
2
12 reps
RPE 6
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7
2
Dumbbell Row
2
10 reps
RPE 7
3
Military Press (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Push Up (Knees)
2
5 reps
RPE 6
6
Seated Row (Machine)
2
12 reps
RPE 6
7
Lat Pulldown
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Push Up (Knees)
2
5 reps
RPE 6
6
Seated Row (Machine)
2
12 reps
RPE 6
7
Lat Pulldown
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 6
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
5 reps
RPE 6
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 7
2
Leg Press
3
5 reps
RPE 9
3
Leg Extension
4
10 reps
RPE 9
4
Hamstring Curl
2
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 7
2
Leg Press
3
5 reps
RPE 9
3
Leg Extension
4
10 reps
RPE 9
4
Hamstring Curl
2
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Push Up (Knees)
2
5 reps
RPE 6
6
Seated Row (Machine)
2
12 reps
RPE 6
7
Lat Pulldown
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Chest Fly (Machine)
3
12 reps
RPE 7
3
Shoulder Press (Plate Loaded)
3
12 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Push Up (Knees)
2
5 reps
RPE 6
6
Seated Row (Machine)
2
12 reps
RPE 6
7
Lat Pulldown
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 6
2
Dumbbell Row
4
10 reps
RPE 6
3
Military Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Dumbbell Row
3
10 reps
RPE 6
3
Military Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 6
2
Stiff Leg Deadlift
2
8 reps
RPE 6
3
Leg Extension
2
15 reps
RPE 6
4
Seated Hamstring Curl
2
15 reps
RPE 6
5
Alternating Dumbbell Curl
2
15 reps
RPE 6
6
French Press
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 7
2
Stiff Leg Deadlift
2
8 reps
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Seated Hamstring Curl
2
15 reps
RPE 7
5
Alternating Dumbbell Curl
2
15 reps
RPE 7
6
French Press
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
2
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
2
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 7
3
French Press
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
8 reps
RPE 7
5
Lat Pulldown
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 7
3
French Press
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
8 reps
RPE 7
5
Lat Pulldown
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 7
2
Dumbbell Row
2
8 reps
RPE 7
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 7
4
Lat Pulldown
2
8 reps
RPE 7
5
Chest Fly (Machine)
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 7
2
Dumbbell Row
2
8 reps
RPE 7
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 7
4
Lat Pulldown
2
8 reps
RPE 7
5
Chest Fly (Machine)
2
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
2
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Leg Press
2
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 6
5
Hammer Curl
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Stiff Leg Deadlift
3
8 reps
RPE 6
3
Leg Extension
4
15 reps
RPE 6
4
Seated Hamstring Curl
4
15 reps
RPE 6
5
Alternating Dumbbell Curl
4
15 reps
RPE 6
6
French Press
4
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6
2
Stiff Leg Deadlift
2
8 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Seated Hamstring Curl
3
15 reps
RPE 6
5
Alternating Dumbbell Curl
3
15 reps
RPE 6
6
French Press
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 6
2
Dumbbell Row
2
10 reps
RPE 6
3
Military Press (Barbell)
2
8 reps
RPE 6
4
Lat Pulldown
2
12 reps
RPE 6
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 6
6
Tricep Pushdown (Cable)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7
2
Dumbbell Row
2
10 reps
RPE 7
3
Military Press (Barbell)
2
8 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 7
6
Tricep Pushdown (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Military Press (Barbell)
3
8 reps
RPE 7
3
Incline Chest Press (Machine)
2
8 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 7
5
French Press
2
8 reps
RPE 7
6
Lateral Raise (Cable)
2
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Military Press (Barbell)
3
8 reps
RPE 7
3
Incline Chest Press (Machine)
2
8 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 7
5
French Press
2
8 reps
RPE 7
6
Lateral Raise (Cable)
2
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 6
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
5 reps
RPE 6
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Seated Hamstring Curl
4
10 reps
RPE 8
4
Leg Extension
2
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
6
Hammer Curl
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 7
2
Leg Press
3
5 reps
RPE 9
3
Leg Extension
4
10 reps
RPE 9
4
Hamstring Curl
2
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
5 reps
RPE 7
2
Leg Press
3
5 reps
RPE 9
3
Leg Extension
4
10 reps
RPE 9
4
Hamstring Curl
2
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 6
6
Tricep Pushdown (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Military Press (Barbell)
3
8 reps
RPE 7
3
Incline Chest Press (Machine)
2
8 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 7
5
French Press
2
8 reps
RPE 7
6
Lateral Raise (Cable)
2
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Military Press (Barbell)
3
8 reps
RPE 7
3
Incline Chest Press (Machine)
2
8 reps
RPE 7
4
Shoulder Press (Machine)
3
8 reps
RPE 7
5
French Press
2
8 reps
RPE 7
6
Lateral Raise (Cable)
2
8 reps
RPE 6
7
Tricep Pushdown (Cable)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 6
2
Dumbbell Row
4
10 reps
RPE 6
3
Military Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
4
12 reps
RPE 6
5
Preacher Curl (EZ Bar)
4
12 reps
RPE 6
6
Tricep Pushdown (Cable)
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 6
2
Dumbbell Row
3
10 reps
RPE 6
3
Military Press (Barbell)
3
8 reps
RPE 6
4
Lat Pulldown
3
12 reps
RPE 6
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 6
2
Stiff Leg Deadlift
2
8 reps
RPE 6
3
Leg Extension
2
15 reps
RPE 6
4
Seated Hamstring Curl
2
15 reps
RPE 6
5
Alternating Dumbbell Curl
2
15 reps
RPE 6
6
French Press
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8 reps
RPE 6
2
Stiff Leg Deadlift
2
8 reps
RPE 6
3
Leg Extension
2
15 reps
RPE 6
4
Seated Hamstring Curl
2
15 reps
RPE 6
5
Alternating Dumbbell Curl
2
15 reps
RPE 6
6
French Press
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 7
2
Lat Pulldown
2
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hamstring Curl
2
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 7
2
Lat Pulldown
2
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hamstring Curl
2
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 7
3
French Press
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
8 reps
RPE 7
5
Lat Pulldown
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 7
3
French Press
3
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
8 reps
RPE 7
5
Lat Pulldown
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 7
2
Dumbbell Row
2
8 reps
RPE 7
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 7
4
Lat Pulldown
2
8 reps
RPE 7
5
Chest Fly (Machine)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
RPE 7
2
Dumbbell Row
2
8 reps
RPE 7
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 7
4
Lat Pulldown
2
8 reps
RPE 7
5
Chest Fly (Machine)
2
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 7
2
Lat Pulldown
2
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hamstring Curl
2
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
2
8 reps
RPE 7
2
Lat Pulldown
2
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Hamstring Curl
2
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 6
2
Stiff Leg Deadlift
2
8 reps
RPE 6
3
Leg Extension
4
15 reps
RPE 6
4
Seated Hamstring Curl
4
15 reps
RPE 6
5
Alternating Dumbbell Curl
4
15 reps
RPE 6
6
French Press
4
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 6
2
Stiff Leg Deadlift
2
8 reps
RPE 6
3
Leg Extension
3
15 reps
RPE 6
4
Seated Hamstring Curl
3
15 reps
RPE 6
5
Alternating Dumbbell Curl
3
15 reps
RPE 6
6
French Press
3
10 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
2 Sets
12 Reps
@6
2
Dumbbell Row
2 Sets
10 Reps
@6
3
Military Press (Barbell)
2 Sets
8 Reps
@6
4
Lat Pulldown
2 Sets
12 Reps
@6
5
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@6
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
@6
Day 2
1
Leg Press
2 Sets
8 Reps
@6
2
Stiff Leg Deadlift
2 Sets
8 Reps
@6
3
Leg Extension
2 Sets
15 Reps
@6
4
Seated Hamstring Curl
2 Sets
15 Reps
@6
5
Alternating Dumbbell Curl
2 Sets
15 Reps
@6
6
French Press
2 Sets
10 Reps
@6
Day 3
1
Bench Press (Dumbbell)
2 Sets
12 Reps
@6
2
Dumbbell Row
2 Sets
10 Reps
@6
3
Military Press (Barbell)
2 Sets
8 Reps
@6
4
Lat Pulldown
2 Sets
12 Reps
@6
5
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@6
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
@6
Day 4
1
Leg Press
2 Sets
8 Reps
@6
2
Stiff Leg Deadlift
2 Sets
8 Reps
@6
3
Leg Extension
2 Sets
15 Reps
@6
4
Seated Hamstring Curl
2 Sets
15 Reps
@6
5
Alternating Dumbbell Curl
2 Sets
15 Reps
@6
6
French Press
2 Sets
10 Reps
@6