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MARS - Hypertrophy Program

by Aaron V.

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
    Jul 24, 2025 05:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
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 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 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 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
-