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. Up to 2 mins rest between sets and movements. With regards to the Progressive overload system, it is as follows: Target - 2 sets of 6-8 reps INCREASE weight if you get 8 REPS in at 1 SET and the other set is anywhere within 6-8 Keep the SAME weight if both your sets are WITHIN 6-7 REPS REDUCE weight if even 1 SET is LESS THAN 6 REPS

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 01, 2025 02:28

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!

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12%

Biceps

10.1%

Middle Delts

9.1%

Front Delts

9.1%

Hamstrings

8.7%

Quadriceps

Triceps

Calves

7.2%

Lats

6.5%

Chest

5.8%

Glutes

5.1%

Rear Delts

4.7%

Lower Back

2.9%

Forearms

1.4%

Abs

1.4%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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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

Shoulder External Rotation

15-20 reps

Standing Behind Neck Shoulder Press (Barbell)

6-8 reps

Dip (Weighted)

6-8 reps

Bulgarian Split Squat (Dumbbell)

6-8 reps

Seated Wide-Grip Row (Cable)

6-8 reps

Seated Hamstring Curl

6-8 reps

Seated Calf Raise

6-8 reps

Rear Delt Fly (Machine)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Preacher Curl (EZ Bar)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 1

Shoulder External Rotation

15-20 reps

Standing Behind Neck Shoulder Press (Barbell)

6-8 reps

Dip (Weighted)

6-8 reps

Bulgarian Split Squat (Dumbbell)

6-8 reps

Seated Wide-Grip Row (Cable)

6-8 reps

Seated Hamstring Curl

6-8 reps

Seated Calf Raise

6-8 reps

Rear Delt Fly (Machine)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Preacher Curl (EZ Bar)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 1

Shoulder External Rotation

15-20 reps

Standing Behind Neck Shoulder Press (Barbell)

6-8 reps

Dip (Weighted)

6-8 reps

Bulgarian Split Squat (Dumbbell)

6-8 reps

Seated Wide-Grip Row (Cable)

6-8 reps

Seated Hamstring Curl

6-8 reps

Seated Calf Raise

6-8 reps

Rear Delt Fly (Machine)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Preacher Curl (EZ Bar)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 1

Shoulder External Rotation

15-20 reps

Standing Behind Neck Shoulder Press (Barbell)

6-8 reps

Dip (Weighted)

6-8 reps

Bulgarian Split Squat (Dumbbell)

6-8 reps

Seated Wide-Grip Row (Cable)

6-8 reps

Seated Hamstring Curl

6-8 reps

Seated Calf Raise

6-8 reps

Rear Delt Fly (Machine)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Preacher Curl (EZ Bar)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 1

Shoulder External Rotation

15-20 reps

Standing Behind Neck Shoulder Press (Barbell)

6-8 reps

Dip (Weighted)

6-8 reps

Bulgarian Split Squat (Dumbbell)

6-8 reps

Seated Wide-Grip Row (Cable)

6-8 reps

Seated Hamstring Curl

6-8 reps

Seated Calf Raise

6-8 reps

Rear Delt Fly (Machine)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Preacher Curl (EZ Bar)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 1

Shoulder External Rotation

15-20 reps

Standing Behind Neck Shoulder Press (Barbell)

6-8 reps

Dip (Weighted)

6-8 reps

Bulgarian Split Squat (Dumbbell)

6-8 reps

Seated Wide-Grip Row (Cable)

6-8 reps

Seated Hamstring Curl

6-8 reps

Seated Calf Raise

6-8 reps

Rear Delt Fly (Machine)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Preacher Curl (EZ Bar)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 2

Pull-Up (Weighted)

6-8 reps

Incline Bench Press (Dumbbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Shrug (Barbell)

AMRAP

Leg Extension

6-8 reps

Standing Calf Raise

6-8 reps

Lateral Raise (Dumbbell)

6-8 reps

Lateral Raise (Cable)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Hammer Curl (Cable)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 2

Pull-Up (Weighted)

6-8 reps

Incline Bench Press (Dumbbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Shrug (Barbell)

AMRAP

Leg Extension

6-8 reps

Standing Calf Raise

6-8 reps

Lateral Raise (Dumbbell)

6-8 reps

Lateral Raise (Cable)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Hammer Curl (Cable)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 2

Pull-Up (Weighted)

6-8 reps

Incline Bench Press (Dumbbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Shrug (Barbell)

AMRAP

Leg Extension

6-8 reps

Standing Calf Raise

6-8 reps

Lateral Raise (Dumbbell)

6-8 reps

Lateral Raise (Cable)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Hammer Curl (Cable)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 2

Pull-Up (Weighted)

6-8 reps

Incline Bench Press (Dumbbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Shrug (Barbell)

AMRAP

Leg Extension

6-8 reps

Standing Calf Raise

6-8 reps

Lateral Raise (Dumbbell)

6-8 reps

Lateral Raise (Cable)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Hammer Curl (Cable)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 2

Pull-Up (Weighted)

6-8 reps

Incline Bench Press (Dumbbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Shrug (Barbell)

AMRAP

Leg Extension

6-8 reps

Standing Calf Raise

6-8 reps

Lateral Raise (Dumbbell)

6-8 reps

Lateral Raise (Cable)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Hammer Curl (Cable)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 2

Pull-Up (Weighted)

6-8 reps

Incline Bench Press (Dumbbell)

6-8 reps

Romanian Deadlift (Barbell)

6-8 reps

Shrug (Barbell)

AMRAP

Leg Extension

6-8 reps

Standing Calf Raise

6-8 reps

Lateral Raise (Dumbbell)

6-8 reps

Lateral Raise (Cable)

6-8 reps

Bodyweight Overhead Tricep Extensions

6-8 reps

Hammer Curl (Cable)

6-8 reps

Forearm Curl Superset To Failure

20 reps

Day 1

Shoulder External Rotation

1 Set

15-20 Reps

Standing Behind Neck Shoulder Press (Barbell)

2 Sets

6-8 Reps

Dip (Weighted)

2 Sets

6-8 Reps

Bulgarian Split Squat (Dumbbell)

2 Sets

6-8 Reps

Seated Wide-Grip Row (Cable)

2 Sets

6-8 Reps

Seated Hamstring Curl

2 Sets

6-8 Reps

Seated Calf Raise

2 Sets

6-8 Reps

Rear Delt Fly (Machine)

2 Sets

6-8 Reps

Bodyweight Overhead Tricep Extensions

2 Sets

6-8 Reps

Preacher Curl (EZ Bar)

2 Sets

6-8 Reps

Forearm Curl Superset To Failure

1 Set

20 Reps

Day 2

Pull-Up (Weighted)

2 Sets

6-8 Reps

Incline Bench Press (Dumbbell)

2 Sets

6-8 Reps

Romanian Deadlift (Barbell)

2 Sets

6-8 Reps

Shrug (Barbell)

1 Set

AMRAP

Leg Extension

2 Sets

6-8 Reps

Standing Calf Raise

2 Sets

6-8 Reps

Lateral Raise (Dumbbell)

1 Set

6-8 Reps

Lateral Raise (Cable)

2 Sets

6-8 Reps

Bodyweight Overhead Tricep Extensions

2 Sets

6-8 Reps

Hammer Curl (Cable)

2 Sets

6-8 Reps

Forearm Curl Superset To Failure

1 Set

20 Reps