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MARS - Hypertrophy Program

by Aaron V.
1 athletes joined

Program Description

This is a Hypertrophy Training Program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 04:59
  • Last Edited
    Aug 24, 2025 05:43

Summary

Unleash your potential with the MARS Hypertrophy Program, an 8-week journey designed to maximize muscle growth and strength. With four focused training days each week, you'll tackle a variety of exercises targeting both arms and legs, ensuring balanced development. Each session combines high-intensity lifts with strategic rest periods, promoting optimal recovery and muscle engagement. Equip yourself with the tools for transformation—this program is tailored for those ready to elevate their lifting game in a full gym environment. Get ready to see results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Chest
12%
Upper Back
11.8%
Biceps
10.2%
Front Delts
9.1%
Lats
7.7%
Quadriceps
6.9%
Hamstrings
6.5%
Middle Delts
5.1%
Rear Delts
4.5%
Glutes
4.5%
Abs
3.5%
Forearms
2.5%
Lower Back
2.1%
Calves
1.4%
Adductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Skull-Crushers (EZ BAR)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
Bicep Curl (Barbell)
1
1
1
1
10 reps
10 reps
9 reps
15 reps
RPE 9
RPE 10
RPE 10
RPE 10
3A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
4
Hammer Curl (Dumbbell)
2
12 reps
-
5
Seated Dip (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
1
1
8-10 reps
8-10 reps
12-15 reps
RPE 8
RPE 10
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
1
8-10 reps
8-10 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5A
Hammer Curl (Dumbbell)
2
AMRAP
-
5B
Seated Dip (Machine)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Skull-Crushers (EZ BAR)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
Bicep Curl (Barbell)
1
1
1
1
10 reps
10 reps
9 reps
15 reps
RPE 9
RPE 10
RPE 10
RPE 10
3A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
4
Hammer Curl (Dumbbell)
2
12 reps
-
5
Seated Dip (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
1
1
8-10 reps
8-10 reps
12-15 reps
RPE 8
RPE 10
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
1
8-10 reps
8-10 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5A
Hammer Curl (Dumbbell)
2
AMRAP
-
5B
Seated Dip (Machine)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Skull-Crushers (EZ BAR)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
Bicep Curl (Barbell)
1
1
1
1
10 reps
10 reps
9 reps
15 reps
RPE 9
RPE 10
RPE 10
RPE 10
3A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
4
Hammer Curl (Dumbbell)
2
12 reps
-
5
Seated Dip (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
1
1
8-10 reps
8-10 reps
12-15 reps
RPE 8
RPE 10
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
1
8-10 reps
8-10 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5A
Hammer Curl (Dumbbell)
2
AMRAP
-
5B
Seated Dip (Machine)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Skull-Crushers (EZ BAR)
1
2
15 reps
12 reps
RPE 8
RPE 10
2
Bicep Curl (Barbell)
1
1
1
1
10 reps
10 reps
9 reps
15 reps
RPE 9
RPE 10
RPE 10
RPE 10
3A
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
3B
Preacher Curl (Barbell)
3
AMRAP
RPE 10
4
Hammer Curl (Dumbbell)
2
12 reps
-
5
Seated Dip (Machine)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
1
1
8-10 reps
8-10 reps
12-15 reps
RPE 8
RPE 10
RPE 10
2
Tricep Rope Push Down (Cable)
1
2
1
8-10 reps
8-10 reps
12-15 reps
RPE 9
RPE 10
RPE 10
3
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
5A
Hammer Curl (Dumbbell)
2
AMRAP
-
5B
Seated Dip (Machine)
2
AMRAP
-
6
Wrist Curls
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12-15 reps
10-12 reps
RPE 8
-
2
Lying Leg Curl
2
1
8-12 reps
12-15 reps
-
-
3
Leg Extension
2
1
8-12 reps
12-15 reps
-
-
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Lunge (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
12-15 reps
-
2
Leg Extension
4
12-15 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
2
12-15 reps
RPE 8
5
Hip Thrust (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12-15 reps
10-12 reps
RPE 8
-
2
Lying Leg Curl
2
1
8-12 reps
12-15 reps
-
-
3
Leg Extension
2
1
8-12 reps
12-15 reps
-
-
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Lunge (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
2
12-15 reps
RPE 8
5
Hip Thrust (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12-15 reps
10-12 reps
RPE 8
-
2
Lying Leg Curl
2
1
8-12 reps
12-15 reps
-
-
3
Leg Extension
2
1
8-12 reps
12-15 reps
-
-
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Lunge (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
2
12-15 reps
RPE 8
5
Hip Thrust (Machine)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12-15 reps
10-12 reps
RPE 8
-
2
Lying Leg Curl
2
1
8-12 reps
12-15 reps
-
-
3
Leg Extension
2
1
8-12 reps
12-15 reps
-
-
4
Romanian Deadlift (Barbell)
2
10 reps
RPE 7.5
5
Lunge (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
12-15 reps
-
2
Leg Extension
3
12-15 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
2
12-15 reps
RPE 8
5
Hip Thrust (Machine)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2A
Reverse Pec Deck
4
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
4
AMRAP
-
3
Chin-Up (Bodyweight)
2
10-12 reps
-
4
Shoulder Press (Variation Of Your Choosing)
2
8-10 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Lat Prayer
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
4
12-15 reps
-
2
Seated Row (Cable)
2
1
10-12 reps
6-10 reps
-
RPE 10
3A
Lateral Raise (Dumbbell)
4
AMRAP
-
3B
Rear Delt Fly (Machine)
4
AMRAP
-
4
T-Bar Row
3
10-12 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2A
Reverse Pec Deck
4
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
4
AMRAP
-
3
Chin-Up (Bodyweight)
2
10-12 reps
-
4
Shoulder Press (Variation Of Your Choosing)
2
8-10 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Lat Prayer
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
6-10 reps
-
RPE 10
3A
Lateral Raise (Dumbbell)
4
AMRAP
-
3B
Rear Delt Fly (Machine)
4
AMRAP
-
4
T-Bar Row
2
10-12 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2A
Reverse Pec Deck
4
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
4
AMRAP
-
3
Chin-Up (Bodyweight)
2
10-12 reps
-
4
Shoulder Press (Variation Of Your Choosing)
2
8-10 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Lat Prayer
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
6-10 reps
-
RPE 10
3A
Lateral Raise (Dumbbell)
4
AMRAP
-
3B
Rear Delt Fly (Machine)
4
AMRAP
-
4
T-Bar Row
2
10-12 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2A
Reverse Pec Deck
4
AMRAP
RPE 10
2B
Lateral Raise (Dumbbell)
4
AMRAP
-
3
Chin-Up (Bodyweight)
2
10-12 reps
-
4
Shoulder Press (Variation Of Your Choosing)
2
8-10 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Lat Prayer
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
6-10 reps
-
RPE 10
3A
Lateral Raise (Dumbbell)
4
AMRAP
-
3B
Rear Delt Fly (Machine)
4
AMRAP
-
4
T-Bar Row
2
10-12 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8-10 reps
12-15 reps
-
-
2
Chest Fly (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Push Up
2
AMRAP
RPE 10
4
Pec Deck (Machine)
3
10-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3A
Hanging Leg Raise
3
10-12 reps
-
3B
Push Up
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
8-10 reps
-
5
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8-10 reps
12-15 reps
-
-
2
Chest Fly (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Push Up
2
AMRAP
RPE 10
4
Pec Deck (Machine)
3
10-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3A
Hanging Leg Raise
3
10-12 reps
-
3B
Push Up
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
8-10 reps
-
5
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8-10 reps
12-15 reps
-
-
2
Chest Fly (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Push Up
2
AMRAP
RPE 10
4
Pec Deck (Machine)
3
10-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3A
Hanging Leg Raise
3
10-12 reps
-
3B
Push Up
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
8-10 reps
-
5
Cable Crunch
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8-10 reps
12-15 reps
-
-
2
Chest Fly (Dumbbell)
2
1
10-12 reps
12-15 reps
RPE 10
RPE 10
3
Push Up
2
AMRAP
RPE 10
4
Pec Deck (Machine)
3
10-12 reps
-
5
Shrug (Barbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10-12 reps
-
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3A
Hanging Leg Raise
3
10-12 reps
-
3B
Push Up
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
8-10 reps
-
5
Cable Crunch
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Skull-Crushers (EZ BAR)
1 Set
2 Sets
15 Reps
12 Reps
@8
@10
2
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
9 Reps
15 Reps
@9
@10
@10
@10
3A
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
3B
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
4
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
5
Seated Dip (Machine)
2 Sets
10 Reps
@10
Day 2
1
Hack Squat
1 Set
3 Sets
12-15 Reps
10-12 Reps
@8
-
2
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
12-15 Reps
-
-
3
Leg Extension
2 Sets
1 Set
8-12 Reps
12-15 Reps
-
-
4
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@7.5
5
Lunge (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
1 Set
8-10 Reps
12-15 Reps
-
-
2
Chest Fly (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-15 Reps
@10
@10
3
Push Up
2 Sets
AMRAP
@10
4
Pec Deck (Machine)
3 Sets
10-12 Reps
-
5
Shrug (Barbell)
3 Sets
12-15 Reps
-
Day 3
1
Barbell Row
3 Sets
10-12 Reps
-
2A
Reverse Pec Deck
4 Sets
AMRAP
@10
2B
Lateral Raise (Dumbbell)
4 Sets
AMRAP
-
3
Chin-Up (Bodyweight)
2 Sets
10-12 Reps
-
4
Shoulder Press (Variation Of Your Choosing)
2 Sets
8-10 Reps
-
5
Lat Pulldown
3 Sets
10-12 Reps
-
6
Lat Prayer
2 Sets
AMRAP
-