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Intermediate Hypertrophy

by Dara B.
2 athletes joined
5.0
(1 rating)

Program Description

Build muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 27, 2025 06:44
  • Last Edited
    Jun 18, 2025 08:53

Summary

Unlock your muscle-building potential with this 8-week Intermediate Hypertrophy program, designed for those ready to elevate their training. Committing to four days a week, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, chin-ups, and squats, all tailored to maximize hypertrophy. Each session focuses on progressive overload, ensuring you push your limits while building strength and size. Equip your garage gym and get ready to transform your physique with targeted workouts that deliver results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Chin-Up (Bodyweight)
4
2 reps
-
3
Bent Over Row (Barbell)
4
6 reps
-
4
Incline Bench Press (Dumbbell)
3
8 reps
-
5
Seated Shoulder Press (Dumbbell)
3
8 reps
-
6
Chest Fly (Dumbbell)
2
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Split Squat (Barbell)
4
12 reps
-
3
Deadlift Landmine
3
8 reps
-
4
Romanian Deadlift (Dumbbell)
3
8 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
6
Goblet Squat
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
3
1
5 reps
-
-
2
Landmine Row
4
6 reps
-
3
Dip (Bodyweight)
4
6 reps
-
4
Lat Pulldown
3
8 reps
-
5
Reverse Fly
3
12 reps
-
6
Lateral Raise (Dumbbell)
2
12 reps
-
7
Overhead Extension (EZ Bar)
2
15 reps
-
8
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Hip Thrust (Barbell)
4
5 reps
-
3
Romanian Deadlift (Barbell)
4
6 reps
-
4
Front Squat (Barbell)
3
8 reps
-
5
Lunge (Dumbbell)
3
16 reps
-
6
Hamstring Curl
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Chin-Up (Bodyweight)
4 Sets
2 Reps
-
3
Bent Over Row (Barbell)
4 Sets
6 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
6
Chest Fly (Dumbbell)
2 Sets
15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
8
Plank
3 Sets
1 mins
-
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Split Squat (Barbell)
4 Sets
12 Reps
-
3
Deadlift Landmine
3 Sets
8 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8 Reps
-
6
Goblet Squat
3 Sets
12 Reps
-
Day 3
1
Military Press (Barbell)
3 Sets
1 Set
5 Reps
-
-
2
Landmine Row
4 Sets
6 Reps
-
3
Dip (Bodyweight)
4 Sets
6 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Reverse Fly
3 Sets
12 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
7
Overhead Extension (EZ Bar)
2 Sets
15 Reps
-
8
Side Plank
3 Sets
1 mins
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Hip Thrust (Barbell)
4 Sets
5 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
-
4
Front Squat (Barbell)
3 Sets
8 Reps
-
5
Lunge (Dumbbell)
3 Sets
16 Reps
-
6
Hamstring Curl
3 Sets
12 Reps
-