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BoostcampPNG

Low Rep Hypertrophy

by Duncan J.
2 athletes joined

Program Description

More weight less reps

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 09, 2025 06:04
  • Last Edited
    May 21, 2025 12:25
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
3
Cable Crossover
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
3
Cable Crossover
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
3
Cable Crossover
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
3
Cable Crossover
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
3
Cable Crossover
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
3
Cable Crossover
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
3
Cable Crossover
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
3
Cable Crossover
3
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
3-5 reps
RPE 9
5
Lying Tricep Extension (Barbell)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
3-5 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
3-5 reps
RPE 9
4
Face Pull
3
6-8 reps
RPE 9
5
Hammer Curl
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
3-5 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
3-5 reps
RPE 9
4
Face Pull
3
6-8 reps
RPE 9
5
Hammer Curl
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
3-5 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
3-5 reps
RPE 9
4
Face Pull
3
6-8 reps
RPE 9
5
Hammer Curl
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
3-5 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
3-5 reps
RPE 9
4
Face Pull
3
6-8 reps
RPE 9
5
Hammer Curl
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
3-5 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
3-5 reps
RPE 9
4
Face Pull
3
6-8 reps
RPE 9
5
Hammer Curl
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
3-5 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
3-5 reps
RPE 9
4
Face Pull
3
6-8 reps
RPE 9
5
Hammer Curl
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
3-5 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
3-5 reps
RPE 9
4
Face Pull
3
6-8 reps
RPE 9
5
Hammer Curl
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
3-5 reps
RPE 9
2
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
3-5 reps
RPE 9
4
Face Pull
3
6-8 reps
RPE 9
5
Hammer Curl
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3-5 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Hip Thrust (Machine)
3
6-8 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3-5 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Hip Thrust (Machine)
3
6-8 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3-5 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Hip Thrust (Machine)
3
6-8 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3-5 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Hip Thrust (Machine)
3
6-8 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3-5 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Hip Thrust (Machine)
3
6-8 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3-5 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Hip Thrust (Machine)
3
6-8 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3-5 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Hip Thrust (Machine)
3
6-8 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
3-5 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Hip Thrust (Machine)
3
6-8 reps
RPE 9
5
Seated Calf Raise
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
6
Reverse Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
6
Reverse Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
6
Reverse Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
6
Reverse Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
6
Reverse Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
6
Reverse Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
6
Reverse Curl
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
3
3-5 reps
RPE 9
5
Bicep Curl (Barbell)
3
6-8 reps
RPE 9
6
Reverse Curl
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Hip Adductor (Machine)
3
10-12 reps
RPE 8
5
Hip Abductor (Machine)
3
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
3
Cable Crossover
3 Sets
6-8 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
3-5 Reps
@9
5
Lying Tricep Extension (Barbell)
3 Sets
6-8 Reps
@9
Day 2
1
Wide Grip Lat Pulldown
3 Sets
3-5 Reps
@9
2
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@9
3
Seated Row (Cable)
3 Sets
3-5 Reps
@9
4
Face Pull
3 Sets
6-8 Reps
@9
5
Hammer Curl
3 Sets
6-8 Reps
@9
Day 3
1
Leg Press
3 Sets
3-5 Reps
@9
2
Leg Extension
3 Sets
6-8 Reps
@9
3
Leg Curl
3 Sets
6-8 Reps
@9
4
Hip Thrust (Machine)
3 Sets
6-8 Reps
@9
5
Seated Calf Raise
3 Sets
AMRAP
@9
Day 4
1
Incline Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
3-5 Reps
@9
3
Chest Fly (Machine)
3 Sets
6-8 Reps
@9
4
Seated Wide-Grip Row (Cable)
3 Sets
3-5 Reps
@9
5
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@9
6
Reverse Curl
3 Sets
6-8 Reps
@9
Day 5
1
Romanian Deadlift (Dumbbell)
3 Sets
6-8 Reps
@9
2
Leg Extension
3 Sets
10-12 Reps
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Hip Adductor (Machine)
3 Sets
10-12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
10-12 Reps
@8