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MDP Favorite-RP Hypertrophy App

by Michael P.
10 athletes joined

Program Description

Clone of Dr. Mikes Favorite 6 day 6 week program with a couple of substitutes. Reps in reserve decrease each week, while the number of sets stay relatively the same. Week 1 sets the weight you’ll work at until you deload at week 6.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 28, 2024 03:06
  • Last Edited
    Sep 15, 2024 11:32
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 7
2
Bench Press (Dumbbell)
2
AMRAP
RPE 7
3
Skull Crusher (Barbell)
2
AMRAP
RPE 7
4
Standing Calf Raise
2
AMRAP
RPE 7
5
Overhead Press (Barbell)
3
AMRAP
RPE 7
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8
2
Bench Press (Dumbbell)
3
AMRAP
RPE 8
3
Skull Crusher (Barbell)
2
AMRAP
RPE 8
4
Standing Calf Raise
3
AMRAP
RPE 8
5
Overhead Press (Barbell)
4
AMRAP
RPE 8
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8.5
2
Bench Press (Dumbbell)
3
AMRAP
RPE 8.5
3
Skull Crusher (Barbell)
2
AMRAP
RPE 8.5
4
Standing Calf Raise
3
AMRAP
RPE 8.5
5
Overhead Press (Barbell)
3
1
AMRAP
AMRAP
RPE 8.5
RPE 8.5
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 8.5
2
Bench Press (Dumbbell)
3
AMRAP
RPE 8.5
3
Skull Crusher (Barbell)
2
AMRAP
RPE 8.5
4
Standing Calf Raise
3
AMRAP
RPE 8.5
5
Overhead Press (Barbell)
3
1
AMRAP
AMRAP
RPE 8.5
RPE 8.5
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
AMRAP
RPE 10
2
Bench Press (Dumbbell)
3
AMRAP
RPE 10
3
Skull Crusher (Barbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
3
AMRAP
RPE 10
5
Overhead Press (Barbell)
4
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 6
2
Bench Press (Dumbbell)
2
AMRAP
RPE 6
3
Skull Crusher (Barbell)
1
AMRAP
RPE 6
4
Standing Calf Raise
2
AMRAP
RPE 6
5
Overhead Press (Barbell)
2
AMRAP
RPE 6
6
Incline Curl (Dumbbell)
1
AMRAP
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
RPE 7
2
Squat (Barbell)
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 8
2
Squat (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 8.5
2
Squat (Barbell)
4
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 8.5
2
Squat (Barbell)
4
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Squat (Barbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 6
2
Squat (Barbell)
2
AMRAP
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
RPE 7
2
Underhand Lat Pulldown
2
RPE 7
3
Lat Pulldown
2
RPE 7
4
Alternating Dumbbell Curl
2
RPE 7
5
Reverse Wrist Curl (Barbell)
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
AMRAP
RPE 8
2
Underhand Lat Pulldown
3
AMRAP
RPE 8
3
Lat Pulldown
3
AMRAP
RPE 8
4
Alternating Dumbbell Curl
4
AMRAP
RPE 8
5
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
AMRAP
RPE 8.5
2
Underhand Lat Pulldown
3
AMRAP
RPE 8.5
3
Lat Pulldown
3
AMRAP
RPE 8.5
4
Alternating Dumbbell Curl
4
AMRAP
RPE 8.5
5
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
AMRAP
RPE 8.5
2
Underhand Lat Pulldown
3
AMRAP
RPE 8.5
3
Lat Pulldown
3
AMRAP
RPE 8.5
4
Alternating Dumbbell Curl
4
AMRAP
RPE 8.5
5
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
AMRAP
RPE 10
2
Underhand Lat Pulldown
3
AMRAP
RPE 10
3
Lat Pulldown
3
AMRAP
RPE 10
4
Alternating Dumbbell Curl
4
AMRAP
RPE 10
5
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 6
2
Underhand Lat Pulldown
2
AMRAP
RPE 6
3
Lat Pulldown
2
AMRAP
RPE 6
4
Alternating Dumbbell Curl
2
AMRAP
RPE 6
5
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
RPE 7
2
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 7
3
Bench Press (Barbell)
2
AMRAP
RPE 7
4
Fly Press (Dumbbell)
2
AMRAP
RPE 7
5
Dumbbell Stair Calves (Single Leg)
2
AMRAP
RPE 6
6
High Incline Dumbbell Press
3
AMRAP
RPE 7
7
Bicep Curl (Dumbbell)
3
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
AMRAP
RPE 8
2
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 8
3
Bench Press (Barbell)
3
AMRAP
RPE 8
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Dumbbell Stair Calves (Single Leg)
3
AMRAP
RPE 8
6
High Incline Dumbbell Press
4
AMRAP
RPE 8
7
Bicep Curl (Dumbbell)
4
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
AMRAP
RPE 8.5
2
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 8.5
3
Bench Press (Barbell)
3
AMRAP
RPE 8.5
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8.5
5
Dumbbell Stair Calves (Single Leg)
3
AMRAP
RPE 8.5
6
High Incline Dumbbell Press
4
AMRAP
RPE 8.5
7
Bicep Curl (Dumbbell)
4
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
AMRAP
RPE 8.5
2
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 8.5
3
Bench Press (Barbell)
3
AMRAP
RPE 8.5
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8.5
5
Dumbbell Stair Calves (Single Leg)
3
AMRAP
RPE 8.5
6
High Incline Dumbbell Press
4
AMRAP
RPE 8.5
7
Bicep Curl (Dumbbell)
4
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
2
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
3
Bench Press (Barbell)
3
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 10
5
Dumbbell Stair Calves (Single Leg)
3
AMRAP
RPE 10
6
High Incline Dumbbell Press
4
AMRAP
RPE 10
7
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
AMRAP
RPE 6
2
Overhead Tricep Extension (Cable)
1
AMRAP
RPE 6
3
Bench Press (Barbell)
1
AMRAP
RPE 6
4
Fly Press (Dumbbell)
2
AMRAP
RPE 6
5
Dumbbell Stair Calves (Single Leg)
2
AMRAP
RPE 6
6
High Incline Dumbbell Press
2
AMRAP
RPE 6
7
Bicep Curl (Dumbbell)
2
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 7
2
Front Squat (Barbell)
2
AMRAP
RPE 7
3
Sumo Deadlift (Barbell)
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
AMRAP
RPE 8
2
Front Squat (Barbell)
4
AMRAP
RPE 8
3
Sumo Deadlift (Barbell)
3
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
AMRAP
RPE 8.5
2
Front Squat (Barbell)
4
AMRAP
RPE 8.5
3
Sumo Deadlift (Barbell)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
AMRAP
RPE 8.5
2
Front Squat (Barbell)
4
AMRAP
RPE 8.5
3
Sumo Deadlift (Barbell)
3
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
AMRAP
RPE 10
2
Front Squat (Barbell)
4
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 6
2
Front Squat (Barbell)
2
AMRAP
RPE 6
3
Sumo Deadlift (Barbell)
1
AMRAP
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
AMRAP
RPE 7
2
Wide Grip Lat Pulldown
2
AMRAP
RPE 7
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 7
4
Alternating Dumbbell Curl
3
AMRAP
RPE 7
5
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
AMRAP
RPE 8
2
Underhand Lat Pulldown
2
AMRAP
RPE 8
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8
4
Alternating Dumbbell Curl
4
AMRAP
RPE 8
5
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
AMRAP
RPE 8.5
2
Underhand Lat Pulldown
2
AMRAP
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Alternating Dumbbell Curl
4
AMRAP
RPE 8.5
5
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
AMRAP
RPE 8.5
2
Underhand Lat Pulldown
2
AMRAP
RPE 8.5
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 8.5
4
Alternating Dumbbell Curl
4
AMRAP
RPE 8.5
5
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
4
Alternating Dumbbell Curl
4
AMRAP
RPE 10
5
Reverse Wrist Curl (Barbell)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 6
2
Underhand Lat Pulldown
1
AMRAP
RPE 6
3
Lateral Raise (Dumbbell)
2
AMRAP
RPE 6
4
Alternating Dumbbell Curl
2
AMRAP
RPE 6
5
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 6
Week 1
1 / 6 Weeks
Day 2
1
Stiff Leg Deadlift
1 Set
@7
2
Squat (Barbell)
2 Sets
@7
Day 5
1
Stiff Leg Deadlift
1 Set
AMRAP
@7
2
Front Squat (Barbell)
2 Sets
AMRAP
@7
3
Sumo Deadlift (Barbell)
2 Sets
AMRAP
@7
Day 4
1
Tricep Pushdown (Cable)
2 Sets
AMRAP
@7
2
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@7
3
Bench Press (Barbell)
2 Sets
AMRAP
@7
4
Fly Press (Dumbbell)
2 Sets
AMRAP
@7
5
Dumbbell Stair Calves (Single Leg)
2 Sets
AMRAP
@6
6
High Incline Dumbbell Press
3 Sets
AMRAP
@7
7
Bicep Curl (Dumbbell)
3 Sets
AMRAP
@7
Day 3
1
Wide Grip Lat Pulldown
2 Sets
@7
2
Underhand Lat Pulldown
2 Sets
@7
3
Lat Pulldown
2 Sets
@7
4
Alternating Dumbbell Curl
2 Sets
@7
5
Reverse Wrist Curl (Barbell)
2 Sets
@7
Day 1
1
Bench Press (Barbell)
2 Sets
AMRAP
@7
2
Bench Press (Dumbbell)
2 Sets
AMRAP
@7
3
Skull Crusher (Barbell)
2 Sets
AMRAP
@7
4
Standing Calf Raise
2 Sets
AMRAP
@7
5
Overhead Press (Barbell)
3 Sets
AMRAP
@7
6
Incline Curl (Dumbbell)
3 Sets
AMRAP
@7
Day 6
1
Underhand Lat Pulldown
2 Sets
AMRAP
@7
2
Wide Grip Lat Pulldown
2 Sets
AMRAP
@7
3
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@7
4
Alternating Dumbbell Curl
3 Sets
AMRAP
@7
5
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
@7