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Hypertrophy Specific Training

by Mike S.
1 athletes joined

Program Description

Embark on a transformative 6-week journey with the Hypertrophy Specific Training program, designed to maximize muscle growth through a focused bodybuilding approach. This program features 18 workouts, each lasting approximately 70 minutes, targeting all major muscle groups with a variety of effective exercises, including barbell bench presses, deadlifts, and Bulgarian split squats. Tailored for novice to intermediate lifters, it requires minimal equipment, making it perfect for your garage gym. Get ready to build strength and size while pushing your limits!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 08, 2026 08:57
  • Last Edited
    Mar 09, 2026 12:07
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Front Delts
12.4%
Chest
10.4%
Upper Back
10.3%
Lats
10.3%
Quadriceps
8.2%
Glutes
8.2%
Hamstrings
8.2%
Biceps
7.2%
Abs
3.1%
Lower Back
2.1%
Middle Delts
2.1%
Calves
2.1%
Forearms
1%
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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
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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
15 reps
40%
2
Bent Over Row (Barbell)
2
15 reps
40%
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
40%
4
Incline Bench Press (Dumbbell)
2
15 reps
40%
5
Bent Over Row (Dumbbell)
2
15 reps
40%
6
Deadlift (Barbell)
2
15 reps
40%
7
Dip (Weighted)
1
15 reps
40%
8
Lat Pulldown
1
15 reps
40%
9
Overhead Press (Barbell)
1
15 reps
40%
10
Bicep Curl (Dumbbell)
1
15 reps
40%
11
Tricep Extension (Cable)
1
15 reps
40%
12
Calf Raise (Machine)
1
15 reps
40%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
55%
2
Bent Over Row (Barbell)
2
15 reps
55%
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
55%
4
Incline Bench Press (Dumbbell)
2
15 reps
55%
5
Bent Over Row (Dumbbell)
2
15 reps
55%
6
Deadlift (Barbell)
2
15 reps
55%
7
Dip (Weighted)
1
15 reps
55%
8
Lat Pulldown
1
15 reps
55%
9
Overhead Press (Barbell)
1
15 reps
55%
10
Bicep Curl (Dumbbell)
1
15 reps
55%
11
Tricep Extension (Cable)
1
15 reps
55%
12
Calf Raise (Machine)
1
15 reps
55%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
50%
2
Bent Over Row (Barbell)
2
10 reps
50%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
50%
4
Incline Bench Press (Dumbbell)
2
10 reps
50%
5
Bent Over Row (Dumbbell)
2
10 reps
50%
6
Deadlift (Barbell)
2
10 reps
50%
7
Dip (Weighted)
1
10 reps
50%
8
Lat Pulldown
1
10 reps
50%
9
Overhead Press (Barbell)
1
10 reps
50%
10
Bicep Curl (Dumbbell)
1
10 reps
50%
11
Tricep Extension (Cable)
1
10 reps
50%
12
Calf Raise (Machine)
1
10 reps
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
65%
2
Bent Over Row (Barbell)
2
10 reps
65%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
65%
4
Incline Bench Press (Dumbbell)
2
10 reps
65%
5
Bent Over Row (Dumbbell)
2
10 reps
65%
6
Deadlift (Barbell)
2
10 reps
65%
7
Dip (Weighted)
1
10 reps
65%
8
Lat Pulldown
1
10 reps
65%
9
Overhead Press (Barbell)
1
10 reps
65%
10
Bicep Curl (Dumbbell)
1
10 reps
65%
11
Tricep Extension (Cable)
1
10 reps
65%
12
Calf Raise (Machine)
1
10 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
65%
2
Bent Over Row (Barbell)
2
5 reps
65%
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
65%
4
Incline Bench Press (Dumbbell)
2
5 reps
65%
5
Bent Over Row (Dumbbell)
2
5 reps
65%
6
Deadlift (Barbell)
2
5 reps
65%
7
Dip (Weighted)
1
5 reps
65%
8
Lat Pulldown
1
5 reps
65%
9
Overhead Press (Barbell)
1
5 reps
65%
10
Bicep Curl (Dumbbell)
1
5 reps
65%
11
Tricep Extension (Cable)
1
5 reps
65%
12
Calf Raise (Machine)
1
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
80%
2
Bent Over Row (Barbell)
2
5 reps
80%
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
80%
4
Incline Bench Press (Dumbbell)
2
5 reps
80%
5
Bent Over Row (Dumbbell)
2
5 reps
80%
6
Deadlift (Barbell)
2
5 reps
80%
7
Dip (Weighted)
1
5 reps
80%
8
Lat Pulldown
1
5 reps
80%
9
Overhead Press (Barbell)
1
5 reps
80%
10
Bicep Curl (Dumbbell)
1
5 reps
80%
11
Tricep Extension (Cable)
1
5 reps
80%
12
Calf Raise (Machine)
1
5 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
45%
2
Bent Over Row (Barbell)
2
15 reps
45%
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
45%
4
Incline Bench Press (Dumbbell)
2
15 reps
45%
5
Bent Over Row (Dumbbell)
2
15 reps
45%
6
Deadlift (Barbell)
2
15 reps
45%
7
Dip (Weighted)
1
15 reps
45%
8
Lat Pulldown
1
15 reps
45%
9
Overhead Press (Barbell)
1
15 reps
45%
10
Bicep Curl (Dumbbell)
1
15 reps
45%
11
Tricep Extension (Cable)
1
15 reps
45%
12
Calf Raise (Machine)
1
15 reps
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
60%
2
Bent Over Row (Barbell)
2
15 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
60%
4
Incline Bench Press (Dumbbell)
2
15 reps
60%
5
Bent Over Row (Dumbbell)
2
15 reps
60%
6
Deadlift (Barbell)
2
15 reps
60%
7
Dip (Weighted)
1
15 reps
60%
8
Lat Pulldown
1
15 reps
60%
9
Overhead Press (Barbell)
1
15 reps
60%
10
Bicep Curl (Dumbbell)
1
15 reps
60%
11
Tricep Extension (Cable)
1
15 reps
60%
12
Calf Raise (Machine)
1
15 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
55%
2
Bent Over Row (Barbell)
2
10 reps
55%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
55%
4
Incline Bench Press (Dumbbell)
2
10 reps
55%
5
Bent Over Row (Dumbbell)
2
10 reps
55%
6
Deadlift (Barbell)
2
10 reps
55%
7
Dip (Weighted)
1
10 reps
55%
8
Lat Pulldown
1
10 reps
55%
9
Overhead Press (Barbell)
1
10 reps
55%
10
Bicep Curl (Dumbbell)
1
10 reps
55%
11
Tricep Extension (Cable)
1
10 reps
55%
12
Calf Raise (Machine)
1
10 reps
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
70%
2
Bent Over Row (Barbell)
2
10 reps
70%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
70%
4
Incline Bench Press (Dumbbell)
2
10 reps
70%
5
Bent Over Row (Dumbbell)
2
10 reps
70%
6
Deadlift (Barbell)
2
10 reps
70%
7
Dip (Weighted)
1
10 reps
70%
8
Lat Pulldown
1
10 reps
70%
9
Overhead Press (Barbell)
1
10 reps
70%
10
Bicep Curl (Dumbbell)
1
10 reps
70%
11
Tricep Extension (Cable)
1
10 reps
70%
12
Calf Raise (Machine)
1
10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
70%
2
Bent Over Row (Barbell)
2
5 reps
70%
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
70%
4
Incline Bench Press (Dumbbell)
2
5 reps
70%
5
Bent Over Row (Dumbbell)
2
5 reps
70%
6
Deadlift (Barbell)
2
5 reps
70%
7
Dip (Weighted)
1
5 reps
70%
8
Lat Pulldown
1
5 reps
70%
9
Overhead Press (Barbell)
1
5 reps
70%
10
Bicep Curl (Dumbbell)
1
5 reps
70%
11
Tricep Extension (Cable)
1
5 reps
70%
12
Calf Raise (Machine)
1
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Bent Over Row (Barbell)
2
5 reps
85%
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
85%
4
Incline Bench Press (Dumbbell)
2
5 reps
85%
5
Bent Over Row (Dumbbell)
2
5 reps
85%
6
Deadlift (Barbell)
2
5 reps
85%
7
Dip (Weighted)
1
5 reps
85%
8
Lat Pulldown
1
5 reps
85%
9
Overhead Press (Barbell)
1
5 reps
85%
10
Bicep Curl (Dumbbell)
1
5 reps
85%
11
Tricep Extension (Cable)
1
5 reps
85%
12
Calf Raise (Machine)
1
5 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
50%
2
Bent Over Row (Barbell)
2
15 reps
50%
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
50%
4
Incline Bench Press (Dumbbell)
2
15 reps
50%
5
Bent Over Row (Dumbbell)
2
15 reps
50%
6
Deadlift (Barbell)
2
15 reps
50%
7
Dip (Weighted)
1
15 reps
50%
8
Lat Pulldown
1
15 reps
50%
9
Overhead Press (Barbell)
1
15 reps
50%
10
Bicep Curl (Dumbbell)
1
15 reps
50%
11
Tricep Extension (Cable)
1
15 reps
50%
12
Calf Raise (Machine)
1
15 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
65%
2
Bent Over Row (Barbell)
2
15 reps
65%
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
65%
4
Incline Bench Press (Dumbbell)
2
15 reps
65%
5
Bent Over Row (Dumbbell)
2
15 reps
65%
6
Deadlift (Barbell)
2
15 reps
65%
7
Dip (Weighted)
1
15 reps
65%
8
Lat Pulldown
1
15 reps
65%
9
Overhead Press (Barbell)
1
15 reps
65%
10
Bicep Curl (Dumbbell)
1
15 reps
65%
11
Tricep Extension (Cable)
1
15 reps
65%
12
Calf Raise (Machine)
1
15 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
60%
2
Bent Over Row (Barbell)
2
10 reps
60%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
60%
4
Incline Bench Press (Dumbbell)
2
10 reps
60%
5
Bent Over Row (Dumbbell)
2
10 reps
60%
6
Deadlift (Barbell)
2
10 reps
60%
7
Dip (Weighted)
1
10 reps
60%
8
Lat Pulldown
1
10 reps
60%
9
Overhead Press (Barbell)
1
10 reps
60%
10
Bicep Curl (Dumbbell)
1
10 reps
60%
11
Tricep Extension (Cable)
1
10 reps
60%
12
Calf Raise (Machine)
1
10 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
75%
2
Bent Over Row (Barbell)
2
10 reps
75%
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
75%
4
Incline Bench Press (Dumbbell)
2
10 reps
75%
5
Bent Over Row (Dumbbell)
2
10 reps
75%
6
Deadlift (Barbell)
2
10 reps
75%
7
Dip (Weighted)
1
10 reps
75%
8
Lat Pulldown
1
10 reps
75%
9
Overhead Press (Barbell)
1
10 reps
75%
10
Bicep Curl (Dumbbell)
1
10 reps
75%
11
Tricep Extension (Cable)
1
10 reps
75%
12
Calf Raise (Machine)
1
10 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
75%
2
Bent Over Row (Barbell)
2
5 reps
75%
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
75%
4
Incline Bench Press (Dumbbell)
2
5 reps
75%
5
Bent Over Row (Dumbbell)
2
5 reps
75%
6
Deadlift (Barbell)
2
5 reps
75%
7
Dip (Weighted)
2
5 reps
75%
8
Lat Pulldown
1
5 reps
75%
9
Overhead Press (Barbell)
1
5 reps
75%
10
Bicep Curl (Dumbbell)
1
5 reps
75%
11
Tricep Extension (Cable)
1
5 reps
75%
12
Calf Raise (Machine)
1
5 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
90%
2
Bent Over Row (Barbell)
2
5 reps
90%
3
Bulgarian Split Squat (Dumbbell)
2
5 reps
90%
4
Incline Bench Press (Dumbbell)
2
5 reps
90%
5
Bent Over Row (Dumbbell)
2
5 reps
90%
6
Deadlift (Barbell)
2
5 reps
90%
7
Dip (Weighted)
1
5 reps
90%
8
Lat Pulldown
1
5 reps
90%
9
Overhead Press (Barbell)
1
5 reps
90%
10
Bicep Curl (Dumbbell)
1
5 reps
90%
11
Tricep Extension (Cable)
1
5 reps
90%
12
Calf Raise (Machine)
1
5 reps
90%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
15 Reps
40%
2
Bent Over Row (Barbell)
2 Sets
15 Reps
40%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
40%
4
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
40%
5
Bent Over Row (Dumbbell)
2 Sets
15 Reps
40%
6
Deadlift (Barbell)
2 Sets
15 Reps
40%
7
Dip (Weighted)
1 Set
15 Reps
40%
8
Lat Pulldown
1 Set
15 Reps
40%
9
Overhead Press (Barbell)
1 Set
15 Reps
40%
10
Bicep Curl (Dumbbell)
1 Set
15 Reps
40%
11
Tricep Extension (Cable)
1 Set
15 Reps
40%
12
Calf Raise (Machine)
1 Set
15 Reps
40%
Day 2
1
Bench Press (Barbell)
2 Sets
15 Reps
45%
2
Bent Over Row (Barbell)
2 Sets
15 Reps
45%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
45%
4
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
45%
5
Bent Over Row (Dumbbell)
2 Sets
15 Reps
45%
6
Deadlift (Barbell)
2 Sets
15 Reps
45%
7
Dip (Weighted)
1 Set
15 Reps
45%
8
Lat Pulldown
1 Set
15 Reps
45%
9
Overhead Press (Barbell)
1 Set
15 Reps
45%
10
Bicep Curl (Dumbbell)
1 Set
15 Reps
45%
11
Tricep Extension (Cable)
1 Set
15 Reps
45%
12
Calf Raise (Machine)
1 Set
15 Reps
45%
Day 3
1
Bench Press (Barbell)
2 Sets
15 Reps
50%
2
Bent Over Row (Barbell)
2 Sets
15 Reps
50%
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
50%
4
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
50%
5
Bent Over Row (Dumbbell)
2 Sets
15 Reps
50%
6
Deadlift (Barbell)
2 Sets
15 Reps
50%
7
Dip (Weighted)
1 Set
15 Reps
50%
8
Lat Pulldown
1 Set
15 Reps
50%
9
Overhead Press (Barbell)
1 Set
15 Reps
50%
10
Bicep Curl (Dumbbell)
1 Set
15 Reps
50%
11
Tricep Extension (Cable)
1 Set
15 Reps
50%
12
Calf Raise (Machine)
1 Set
15 Reps
50%