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6-Week Hypertrophy Block

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Program Description

This is a 4-day Upper / Lower / Upper / Lower split designed for maximum hypertrophy and strength within a 60-minute training window. Every session uses high-effort sets (1-2 reps shy of failure) and structured supersets to build muscle efficiently while keeping fatigue in check.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2025 03:46
  • Last Edited
    Oct 13, 2025 06:01

Summary

Unlock your muscle-building potential with the 6-Week Hypertrophy Block! This focused program is designed for those ready to commit four days a week to targeted strength training. Each session combines compound and isolation exercises, like the Bulgarian Split Squat and Dumbbell Row, ensuring comprehensive development of all major muscle groups. Perfect for garage gym enthusiasts, this program will challenge you to push your limits and achieve significant gains in size and strength. Get ready to transform your physique in just six weeks!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.2%
Glutes
12.6%
Hamstrings
11.6%
Chest
8.5%
Triceps
8.1%
Abs
7.6%
Biceps
7.3%
Front Delts
4.7%
Upper Back
4.7%
Lats
4.7%
Adductors
3.1%
Calves
2.6%
Abductors
2.6%
Neck
2.6%
Lower Back
2.2%
Middle Delts
1.7%
Forearms
1%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8 reps
-
1B
Dumbbell Row
3
8 reps
-
2A
Bicep Curl (Dumbbell)
3
10 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8 reps
-
1B
Dumbbell Row
3
8 reps
-
2A
Bicep Curl (Dumbbell)
3
10 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8 reps
-
1B
Dumbbell Row
3
8 reps
-
2A
Bicep Curl (Dumbbell)
3
10 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8 reps
-
1B
Dumbbell Row
3
8 reps
-
2A
Bicep Curl (Dumbbell)
3
10 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8 reps
-
1B
Dumbbell Row
3
8 reps
-
2A
Bicep Curl (Dumbbell)
3
10 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Push Up
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8 reps
-
1B
Dumbbell Row
3
8 reps
-
2A
Bicep Curl (Dumbbell)
3
10 reps
-
2B
Dip (Bodyweight)
3
10 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sissy Squat
3
10 reps
-
3
Nordic Curl
3
6 reps
-
4
Deep Body Weight Squat Bring Feet Closer Together (Pistol Squat Prep)
3
15 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sissy Squat
3
10 reps
-
3
Nordic Curl
3
6 reps
-
4
Deep Body Weight Squat Bring Feet Closer Together (Pistol Squat Prep)
3
15 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sissy Squat
3
10 reps
-
3
Nordic Curl
3
6 reps
-
4
Deep Body Weight Squat Bring Feet Closer Together (Pistol Squat Prep)
3
15 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sissy Squat
3
10 reps
-
3
Nordic Curl
3
6 reps
-
4
Deep Body Weight Squat Bring Feet Closer Together (Pistol Squat Prep)
3
15 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sissy Squat
3
10 reps
-
3
Nordic Curl
3
6 reps
-
4
Deep Body Weight Squat Bring Feet Closer Together (Pistol Squat Prep)
3
15 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
2
Sissy Squat
3
10 reps
-
3
Nordic Curl
3
6 reps
-
4
Deep Body Weight Squat Bring Feet Closer Together (Pistol Squat Prep)
3
15 reps
-
5
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
8 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
2A
Hammer Curl (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3
Neck Curl
3
8 reps
-
4
Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
8 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
2A
Hammer Curl (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3
Neck Curl
3
8 reps
-
4
Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
8 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
2A
Hammer Curl (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3
Neck Curl
3
8 reps
-
4
Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
8 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
2A
Hammer Curl (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3
Neck Curl
3
8 reps
-
4
Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
8 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
2A
Hammer Curl (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3
Neck Curl
3
8 reps
-
4
Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
3
8 reps
-
1B
Pull-Up (Bodyweight)
3
8 reps
-
2A
Hammer Curl (Dumbbell)
3
10 reps
-
2B
French Press
3
10 reps
-
3
Neck Curl
3
8 reps
-
4
Push Up
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Nordic Curl
2
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Sissy Squat
2
15 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Nordic Curl
2
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Sissy Squat
2
15 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Nordic Curl
2
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Sissy Squat
2
15 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Nordic Curl
2
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Sissy Squat
2
15 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Nordic Curl
2
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Sissy Squat
2
15 reps
-
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
-
2
Nordic Curl
2
8 reps
-
3
Hip Thrust (Barbell)
3
12 reps
-
4
Bulgarian Split Squat (Bodyweight)
2
12 reps
-
5
Sissy Squat
2
15 reps
-
6
Plank (Weighted)
2
1 mins
-
Week 1
1 / 6 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
2
Sissy Squat
3 Sets
10 Reps
-
3
Nordic Curl
3 Sets
6 Reps
-
4
Deep Body Weight Squat Bring Feet Closer Together (Pistol Squat Prep)
3 Sets
15 Reps
-
5
Hanging Leg Raise
3 Sets
12 Reps
-
Day 1
1A
Bench Press (Dumbbell)
3 Sets
8 Reps
-
1B
Dumbbell Row
3 Sets
8 Reps
-
2A
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
2B
Dip (Bodyweight)
3 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
4
Push Up
1 Set
-
Day 3
1A
Chest Fly (Dumbbell)
3 Sets
8 Reps
-
1B
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2A
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
2B
French Press
3 Sets
10 Reps
-
3
Neck Curl
3 Sets
8 Reps
-
4
Push Up
1 Set
-
Day 4
1
Goblet Squat
3 Sets
10 Reps
-
2
Nordic Curl
2 Sets
8 Reps
-
3
Hip Thrust (Barbell)
3 Sets
12 Reps
-
4
Bulgarian Split Squat (Bodyweight)
2 Sets
12 Reps
-
5
Sissy Squat
2 Sets
15 Reps
-
6
Plank (Weighted)
2 Sets
1 mins
-