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Periodisation - Hypertrophy block

by Fishmilk
1 athletes joined

Program Description

Maximal muscle hypertrophy, high intensity low volume. Precursor to the following strength block. Maximise muscle mass to facilitate later strength efforts.

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
    Sep 22, 2025 10:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Biceps
10.9%
Hamstrings
9.4%
Quadriceps
8.6%
Front Delts
8.6%
Triceps
8.6%
Middle Delts
7.8%
Calves
7.8%
Lats
7%
Chest
6.2%
Glutes
5.5%
Lower Back
3.1%
Forearms
1.6%
Abs
1.6%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Chest Expanders
2
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Seated Hamstring Curl
2
6-8 reps
-
7
Standing Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Bicep Curl (Barbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Chest Expanders
2
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Seated Hamstring Curl
2
6-8 reps
-
7
Standing Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Bicep Curl (Barbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Chest Expanders
2
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Seated Hamstring Curl
2
6-8 reps
-
7
Standing Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Bicep Curl (Barbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Chest Expanders
2
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Seated Hamstring Curl
2
6-8 reps
-
7
Standing Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Bicep Curl (Barbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Chest Expanders
2
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Seated Hamstring Curl
2
6-8 reps
-
7
Standing Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Bicep Curl (Barbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
-
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
3
Dip (Weighted)
2
6-8 reps
-
4
Chest Expanders
2
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
6
Seated Hamstring Curl
2
6-8 reps
-
7
Standing Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Bicep Curl (Barbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Shrug (Dumbbell)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
6-8 reps
-
7
Seated Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Shrug (Dumbbell)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
6-8 reps
-
7
Seated Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Shrug (Dumbbell)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
6-8 reps
-
7
Seated Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Shrug (Dumbbell)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
6-8 reps
-
7
Seated Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Shrug (Dumbbell)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
6-8 reps
-
7
Seated Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Shrug (Dumbbell)
2
6-8 reps
-
4
Lateral Raise (Dumbbell)
2
6-8 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Leg Extension
2
6-8 reps
-
7
Seated Calf Raise
2
6-8 reps
-
8
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
9
Hammer Curl (Dumbbell)
2
6-8 reps
-
10
Forearm Curl Superset To Failure
1
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
6-8 Reps
-
2
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
-
3
Dip (Weighted)
2 Sets
6-8 Reps
-
4
Chest Expanders
2 Sets
6-8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
6
Seated Hamstring Curl
2 Sets
6-8 Reps
-
7
Standing Calf Raise
2 Sets
6-8 Reps
-
8
Bodyweight Overhead Tricep Extensions
2 Sets
6-8 Reps
-
9
Bicep Curl (Barbell)
2 Sets
6-8 Reps
-
10
Forearm Curl Superset To Failure
1 Set
20 Reps
-
Day 2
1
Pull-Up (Weighted)
2 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
3
Shrug (Dumbbell)
2 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
-
5
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
6
Leg Extension
2 Sets
6-8 Reps
-
7
Seated Calf Raise
2 Sets
6-8 Reps
-
8
Bodyweight Overhead Tricep Extensions
2 Sets
6-8 Reps
-
9
Hammer Curl (Dumbbell)
2 Sets
6-8 Reps
-
10
Forearm Curl Superset To Failure
1 Set
20 Reps
-