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5 day hypertrophy

by rachel
1 athletes joined

Program Description

Unlock your muscle-building potential with this 5-day hypertrophy program designed to maximize gains in just one week. Each session targets specific muscle groups with a mix of compound and isolation exercises, ensuring balanced development and strength. Expect to push your limits with a variety of rep ranges and intensities, all while focusing on perfecting your form. Whether you're a seasoned lifter or just starting out, this program will help you build the physique you've always wanted. Get ready to transform your workouts and see results!

Program Overview

  • Level
    Intermediate, Beginner, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Mar 23, 2026 10:34
  • Last Edited
    Mar 24, 2026 01:19
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.1%
Hamstrings
11.1%
Quadriceps
10.2%
Triceps
10.2%
Front Delts
9.3%
Upper Back
8.1%
Chest
6.6%
Biceps
6.3%
Lats
5.4%
Middle Delts
5.4%
Rear Delts
4.5%
Abs
4.2%
Lower Back
2.7%
Adductors
2.4%
Forearms
1.8%
Abductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
-
2
Lat Pulldown
3
6-8 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Rear Delt Fly (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Sumo Squat
3
8 reps
RPE 8
4
Hamstring Curl
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Pec Deck (Machine)
3
10 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Leg Extension
3
6-10 reps
RPE 8
3
Leg Press
3
8-10 reps
RPE 8
4
Goblet Squat
1
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Face Pull
3
8-10 reps
RPE 8
4
Tricep Extension (Machine)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Assisted)
3 Sets
AMRAP
-
2
Lat Pulldown
3 Sets
6-8 Reps
@8
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@8
Day 2
1
Hip Thrust (Machine)
3 Sets
6-10 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Sumo Squat
3 Sets
8 Reps
@8
4
Hamstring Curl
3 Sets
10 Reps
@8
Day 3
1
Bench Press (Barbell)
4 Sets
6-10 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Pec Deck (Machine)
3 Sets
10 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Leg Extension
3 Sets
6-10 Reps
@8
3
Leg Press
3 Sets
8-10 Reps
@8
4
Goblet Squat
1 Set
AMRAP
@8
Day 5
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Face Pull
3 Sets
8-10 Reps
@8
4
Tricep Extension (Machine)
3 Sets
10 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8