logo
BoostcampPNG

PLP Hypertrophy

by Tyler V.

Program Description

Muscle building! Feel free to swap out the main movement to what feels best for you or targets the body part you want to improve on the best! There are no must do movements in bodybuilding so tailor the program however you want. This is just a template to help guide you or if you are looking for a change up in your routine. If you try it let me know how you like it or how you think I could improve the program!

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 27, 2025 06:24
  • Last Edited
    Jun 18, 2025 08:01

Summary

Unlock your muscle-building potential with the PLP Hypertrophy program! Over the course of 6 weeks, you'll engage in a rigorous 6-day training split designed to maximize hypertrophy through a variety of targeted exercises. This program focuses on compound and isolation movements, utilizing equipment like the Smith machine, dumbbells, and cables to sculpt your chest, legs, back, and arms. Get ready to push your limits, elevate your strength, and transform your physique with a structured approach that emphasizes progressive overload and intensity.
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
68%
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-9
3
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
70%
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-9
3
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
72%
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-9
3
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
74%
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-9
3
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
AMRAP
68%
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-9
3
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
68%
2
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8-9
3
Pec Deck (Machine)
2
10-15 reps
RPE 8-9
4
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 8-9
5
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-9
6
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
68%
2
Hyperextension
2
10-15 reps
RPE 8-9
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
70%
2
Hyperextension
2
10-15 reps
RPE 8-9
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
72%
2
Hyperextension
2
10-15 reps
RPE 8-9
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6 reps
74%
2
Hyperextension
2
10-15 reps
RPE 8-9
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
AMRAP
76%
2
Hyperextension
2
10-15 reps
RPE 8-9
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
68%
2
Hyperextension
2
10-15 reps
RPE 8-9
3
Leg Extension
2
10-15 reps
RPE 8-9
4
Seated Calf Raise
2
10-15 reps
RPE 8-9
5
Hip Adductor (Machine)
2
15-20 reps
RPE 8-9
6
Decline Sit Up (Weighted)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
10-15 reps
RPE 8-9
2
Chest Supported Row (Machine)
2
10-15 reps
RPE 8-9
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 8-9
4
Alternating Dumbbell Curl
2
10-15 reps
RPE 8-9
5
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
8 reps
68%
2
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
8 reps
70%
2
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
8 reps
72%
2
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
6 reps
74%
2
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
AMRAP
76%
2
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
2
8 reps
68%
2
Close Grip Bench Press (Smith Machine)
2
10-15 reps
RPE 8-9
3
Chest Press (Machine)
2
10-15 reps
RPE 8-9
4
Lateral Raise (Cable)
2
10-15 reps
RPE 8-9
5
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8-9
6
Overhead Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
68%
2
Leg Press
2
10-15 reps
RPE 8-9
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Abductor (Machine)
2
15-20 reps
RPE 8-9
5
Standing Calf Raise
2
10-15 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
70%
2
Leg Press
2
10-15 reps
RPE 8-9
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Abductor (Machine)
2
15-20 reps
RPE 8-9
5
Standing Calf Raise
2
10-15 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
72%
2
Leg Press
2
10-15 reps
RPE 8-9
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Abductor (Machine)
2
15-20 reps
RPE 8-9
5
Standing Calf Raise
2
10-15 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6 reps
74%
2
Leg Press
2
10-15 reps
RPE 8-9
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Abductor (Machine)
2
15-20 reps
RPE 8-9
5
Standing Calf Raise
2
10-15 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
AMRAP
76%
2
Leg Press
2
10-15 reps
RPE 8-9
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Abductor (Machine)
2
15-20 reps
RPE 8-9
5
Standing Calf Raise
2
10-15 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
68%
2
Leg Press
2
10-15 reps
RPE 8-9
3
Leg Curl
2
10-15 reps
RPE 8-9
4
Hip Abductor (Machine)
2
15-20 reps
RPE 8-9
5
Standing Calf Raise
2
10-15 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10-15 reps
RPE 8-9
2
Lat Pulldown
2
10-15 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
5
Shrug (Trap Bar)
2
10-15 reps
RPE 8-9
6
Reverse Pec Deck
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10-15 reps
RPE 8-9
2
Lat Pulldown
2
10-15 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
5
Shrug (Trap Bar)
2
10-15 reps
RPE 8-9
6
Reverse Pec Deck
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10-15 reps
RPE 8-9
2
Lat Pulldown
2
10-15 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
5
Shrug (Trap Bar)
2
10-15 reps
RPE 8-9
6
Reverse Pec Deck
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10-15 reps
RPE 8-9
2
Lat Pulldown
2
10-15 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
5
Shrug (Trap Bar)
2
10-15 reps
RPE 8-9
6
Reverse Pec Deck
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10-15 reps
RPE 8-9
2
Lat Pulldown
2
10-15 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
5
Shrug (Trap Bar)
2
10-15 reps
RPE 8-9
6
Reverse Pec Deck
2
10-15 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10-15 reps
RPE 8-9
2
Lat Pulldown
2
10-15 reps
RPE 8-9
3
Bicep Curl (Barbell)
2
10-15 reps
RPE 8-9
4
Hammer Curl
2
10-15 reps
RPE 8-9
5
Shrug (Trap Bar)
2
10-15 reps
RPE 8-9
6
Reverse Pec Deck
2
10-15 reps
RPE 8-9
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
68%
2
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8-9
3
Pec Deck (Machine)
2 Sets
10-15 Reps
@8-9
4
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@8-9
5
Skull Crusher (Dumbbell)
2 Sets
10-15 Reps
@8-9
6
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8-9
Day 2
1
Hack Squat
2 Sets
8 Reps
68%
2
Hyperextension
2 Sets
10-15 Reps
@8-9
3
Leg Extension
2 Sets
10-15 Reps
@8-9
4
Seated Calf Raise
2 Sets
10-15 Reps
@8-9
5
Hip Adductor (Machine)
2 Sets
15-20 Reps
@8-9
6
Decline Sit Up (Weighted)
2 Sets
10-15 Reps
@8-9
Day 3
1
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8-9
2
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@8-9
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@8-9
4
Alternating Dumbbell Curl
2 Sets
10-15 Reps
@8-9
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8-9
6
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8-9
Day 4
1
Military Press (Barbell)
2 Sets
8 Reps
68%
2
Close Grip Bench Press (Smith Machine)
2 Sets
10-15 Reps
@8-9
3
Chest Press (Machine)
2 Sets
10-15 Reps
@8-9
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8-9
5
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8-9
6
Overhead Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8-9
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
68%
2
Leg Press
2 Sets
10-15 Reps
@8-9
3
Leg Curl
2 Sets
10-15 Reps
@8-9
4
Hip Abductor (Machine)
2 Sets
15-20 Reps
@8-9
5
Standing Calf Raise
2 Sets
10-15 Reps
@8-9
6
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
@8-9
Day 6
1
Barbell Row
2 Sets
10-15 Reps
@8-9
2
Lat Pulldown
2 Sets
10-15 Reps
@8-9
3
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@8-9
4
Hammer Curl
2 Sets
10-15 Reps
@8-9
5
Shrug (Trap Bar)
2 Sets
10-15 Reps
@8-9
6
Reverse Pec Deck
2 Sets
10-15 Reps
@8-9