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Periodisation - Hypertrophy block

by Fishmilk
3 athletes joined

Program Description

Maximal muscle hypertrophy, high intensity medium-low volume. Precursor to the following strength block. Maximise muscle mass to facilitate later strength efforts. Low training frequency facilitates maximal recovery, with high effort within individual sessions. Movements can generally be substituted for similar home gym/callisthenics alternatives- some suggestions have been given. Take 1-3 mins rest between sets and movements, as needed. Progressive Overload Rules: Target - 2 sets of 6-8 reps INCREASE weight if 8+ reps in either set Keep the SAME weight if BOTH your sets are WITHIN 6-7 REPS REDUCE weight if one set is BELOW 6 REPS, (unless the other set is 8+ reps) Aim to fail by 8 reps on set 1. If you hit 8 and have more in the tank, go all out to concentric failure. After failure on set 2, you can optionally use additional intensity techniques. A 15-25 second loaded stretch finisher is a good option where applicable. The first set is the important one. The first failure set is the primary hypertrophy stimulus and the progression anchor. Second failure set is additional volume reinforcement. Tip: 1-2 tbsp raw honey is an excellent pre workout.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 22, 2025 02:54
  • Last Edited
    Nov 11, 2025 10:49

Summary

Unlock your muscle-building potential with the 6-week Periodisation Hypertrophy Block program. Designed for those who can commit just two days a week, this plan focuses on compound and isolation movements to maximize muscle growth and strength. You'll tackle exercises like the Standing Behind Neck Shoulder Press and Bulgarian Split Squat, ensuring a balanced approach to upper and lower body training. With a mix of barbell, dumbbell, and cable exercises, this program is perfect for lifters looking to elevate their training in a garage gym setting. Get ready to push your limits and see real results!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Upper Back
9.8%
Triceps
9.3%
Quadriceps
9.3%
Hamstrings
9.3%
Middle Delts
7.7%
Biceps
7.7%
Chest
7.5%
Glutes
6.2%
Calves
6.2%
Rear Delts
5.4%
Forearms
3.1%
Lats
3.1%
Lower Back
1.5%
Abs
1.5%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
15-20 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Single Leg Press
2
6-8 reps
-
4
Wide Neutral Seated Cable Row
2
6-8 reps
-
5
Kelso Shrug
2
AMRAP
-
6
Seated Hamstring Curl
2
6-8 reps
-
7
Rear Delt Fly (Machine)
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Seated Calf Raise
2
6-8 reps
-
10
Preacher Curl (EZ Bar)
2
6-8 reps
-
11
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
15-20 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Pec Deck (Machine)
1
AMRAP
-
3
Single Leg Press
2
6-8 reps
-
4
Wide Neutral Seated Cable Row
2
6-8 reps
-
5
Seated Hamstring Curl
2
6-8 reps
-
6
Rear Delt Fly (Machine)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Seated Calf Raise
2
6-8 reps
-
9
Preacher Curl (EZ Bar)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
15-20 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Pec Deck (Machine)
1
AMRAP
-
3
Single Leg Press
2
6-8 reps
-
4
Wide Neutral Seated Cable Row
2
6-8 reps
-
5
Seated Hamstring Curl
2
6-8 reps
-
6
Rear Delt Fly (Machine)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Seated Calf Raise
2
6-8 reps
-
9
Preacher Curl (EZ Bar)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
15-20 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Pec Deck (Machine)
1
AMRAP
-
3
Single Leg Press
2
6-8 reps
-
4
Wide Neutral Seated Cable Row
2
6-8 reps
-
5
Seated Hamstring Curl
2
6-8 reps
-
6
Rear Delt Fly (Machine)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Seated Calf Raise
2
6-8 reps
-
9
Preacher Curl (EZ Bar)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
15-20 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Pec Deck (Machine)
1
AMRAP
-
3
Single Leg Press
2
6-8 reps
-
4
Wide Neutral Seated Cable Row
2
6-8 reps
-
5
Seated Hamstring Curl
2
6-8 reps
-
6
Rear Delt Fly (Machine)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Seated Calf Raise
2
6-8 reps
-
9
Preacher Curl (EZ Bar)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
15-20 reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2A
Dip (Weighted)
2
6-8 reps
-
2B
Pec Deck (Machine)
1
AMRAP
-
3
Single Leg Press
2
6-8 reps
-
4
Wide Neutral Seated Cable Row
2
6-8 reps
-
5
Seated Hamstring Curl
2
6-8 reps
-
6
Rear Delt Fly (Machine)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Seated Calf Raise
2
6-8 reps
-
9
Preacher Curl (EZ Bar)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
2
6-8 reps
-
3B
Shrug (Barbell)
1
AMRAP
-
4
Leg Extension
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Lateral Raise (Dumbbell)
1
6-8 reps
-
6B
Lateral Raise (Cable)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Hammer Curl (Cable)
2
6-8 reps
-
9
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
2
6-8 reps
-
3B
Shrug (Barbell)
1
AMRAP
-
4
Leg Extension
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Lateral Raise (Dumbbell)
1
6-8 reps
-
6B
Lateral Raise (Cable)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Pinwheel Curl
2
6-8 reps
-
9
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
2
6-8 reps
-
3B
Shrug (Barbell)
1
AMRAP
-
4
Leg Extension
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Lateral Raise (Dumbbell)
1
6-8 reps
-
6B
Lateral Raise (Cable)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Pinwheel Curl
2
6-8 reps
-
9
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
2
6-8 reps
-
3B
Shrug (Barbell)
1
AMRAP
-
4
Leg Extension
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Lateral Raise (Dumbbell)
1
6-8 reps
-
6B
Lateral Raise (Cable)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Pinwheel Curl
2
6-8 reps
-
9
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
2
6-8 reps
-
3B
Shrug (Barbell)
1
AMRAP
-
4
Leg Extension
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Lateral Raise (Dumbbell)
1
6-8 reps
-
6B
Lateral Raise (Cable)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Pinwheel Curl
2
6-8 reps
-
9
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3A
Romanian Deadlift (Barbell)
2
6-8 reps
-
3B
Shrug (Barbell)
1
AMRAP
-
4
Leg Extension
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6A
Lateral Raise (Dumbbell)
1
6-8 reps
-
6B
Lateral Raise (Cable)
2
6-8 reps
-
7
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
8
Pinwheel Curl
2
6-8 reps
-
9
Forearm Curl Superset To Failure
1
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1A
Shoulder External Rotation
1 Set
15-20 Reps
-
1B
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-8 Reps
-
2
Dip (Weighted)
2 Sets
6-8 Reps
-
3
Single Leg Press
2 Sets
6-8 Reps
-
4
Wide Neutral Seated Cable Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
-
-
5
Kelso Shrug
1 Set
1 Set
AMRAP
AMRAP
-
-
6
Seated Hamstring Curl
2 Sets
6-8 Reps
-
7
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
-
8
Bodyweight Overhead Tricep Extensions
2 Sets
6-8 Reps
-
9
Seated Calf Raise
2 Sets
6-8 Reps
-
10
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
-
11
Forearm Curl Superset To Failure
1 Set
20 Reps
-
Day 2
1
Underhand Lat Pulldown
2 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3A
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
3B
Shrug (Barbell)
1 Set
AMRAP
-
4
Leg Extension
2 Sets
6-8 Reps
-
5
Standing Calf Raise
2 Sets
6-8 Reps
-
6A
Lateral Raise (Dumbbell)
1 Set
6-8 Reps
-
6B
Lateral Raise (Cable)
2 Sets
6-8 Reps
-
7
Bodyweight Overhead Tricep Extensions
2 Sets
6-8 Reps
-
8
Hammer Curl (Cable)
2 Sets
6-8 Reps
-
9
Forearm Curl Superset To Failure
1 Set
20 Reps
-