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Triple H: Hypertension-Hypertrophy-Harmony

by Justin S.

Program Description

**Triple H: Hypertension-Hypertrophy-Harmony** is a comprehensive 12-week training program designed to optimize muscle growth while managing blood pressure. With 36 sessions spread across three days each week, this program combines strength training with a focus on hypertrophy, ensuring a balanced approach to fitness. Each workout features a variety of exercises targeting major muscle groups, including barbell squats, bench presses, and Romanian deadlifts, all tailored to enhance your strength and promote cardiovascular health. Get ready to elevate your fitness journey with a structured plan that harmonizes strength and wellness!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 24, 2025 02:24
  • Last Edited
    Sep 24, 2025 04:36

Summary

Unlock your potential with the **Triple H: Hypertension-Hypertrophy-Harmony** program, a comprehensive 12-week journey designed for those looking to build strength while managing blood pressure. With three focused training days each week, you'll engage in a variety of exercises that target all major muscle groups, including Romanian deadlifts, seated shoulder presses, and Bulgarian split squats. This program emphasizes hypertrophy and functional strength, ensuring you not only look great but feel great too. Equip your garage gym and get ready to harmonize your fitness goals with this balanced approach!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.2%
Chest
11.2%
Lats
10.4%
Triceps
9.5%
Upper Back
9.1%
Front Delts
7.1%
Glutes
7.1%
Quadriceps
7.1%
Hamstrings
6.5%
Abs
5.2%
Middle Delts
5.2%
Rear Delts
2.6%
Lower Back
2.6%
Forearms
1.9%
Adductors
1.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Preacher Curl (Barbell)
3
10 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 7.5
6
JM Press
2
10 reps
RPE 8
7
Sit Up
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Pull-Up (Neutral Grip, Weighted)
3
12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
6
Incline Pushdown (Cable)
2
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@7.5
3
T-Bar Row
2 Sets
12 Reps
@7.5
4
Pec Deck (Machine)
2 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
JM Press
2 Sets
10 Reps
@8
7
Sit Up
3 Sets
12 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7.5
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
6
Incline Pushdown (Cable)
2 Sets
12 Reps
@8.5
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@7.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@7.5
3
Pull-Up (Neutral Grip, Weighted)
3 Sets
12 Reps
@7.5
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
10 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@8.5