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PPL hipertrofia

by Asis 13
1 athletes joined

Program Description

Maximos resultados en relación a la hipertrofia en 9 semanas

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 02, 2025 12:57
  • Last Edited
    Mar 30, 2026 04:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Biceps
9.4%
Front Delts
9.3%
Hamstrings
9.2%
Chest
9.2%
Quadriceps
8.3%
Upper Back
8%
Glutes
7.3%
Middle Delts
6.8%
Lats
6.3%
Lower Back
5%
Calves
3.7%
Rear Delts
2.2%
Abs
2.1%
Forearms
1.9%
Adductors
0.4%
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
6 reps
RPE 6
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
6 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
5 reps
RPE 6
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
5 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5
Tricep Rope Push Down (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
4 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
4 reps
RPE 6
3
One Arm Lateral Raise (Cable)
2
8-12 reps
-
4
Overhead Tricep Extension (Cable)
2
6-10 reps
-
5
Tricep Rope Push Down (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
4 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
4 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
4 reps
RPE 8
3
One Arm Lateral Raise (Cable)
3
8-12 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Tricep Rope Push Down (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
6 reps
RPE 6
2
Lat Pulldown
2
8-12 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
6 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
6 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
5 reps
RPE 6
2
Lat Pulldown
2
8-12 reps
-
3
Bicep Curl (Barbell)
2
8-12 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
-
3
Bicep Curl (Barbell)
3
8-12 reps
-
4
Hammer Curl (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
4
4 reps
RPE 6
2
Lat Pulldown
2
6-10 reps
-
3
Bicep Curl (Barbell)
2
6-10 reps
-
4
Hammer Curl (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
4 reps
RPE 7
2
Lat Pulldown
3
6-10 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4
Hammer Curl (Cable)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
2
4 reps
RPE 8
2
Lat Pulldown
3
6-10 reps
-
3
Bicep Curl (Barbell)
3
6-10 reps
-
4
Hammer Curl (Cable)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 6
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
5 reps
RPE 6
3
Leg Extension
2
8-12 reps
-
4
Lying Leg Curl
2
8-12 reps
-
5
Calf Raise (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
5 reps
RPE 8
3
Leg Extension
3
8-12 reps
-
4
Lying Leg Curl
3
8-12 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4 reps
RPE 6
2
Romanian Deadlift (Barbell)
4
4 reps
RPE 6
3
Leg Extension
2
6-10 reps
-
4
Lying Leg Curl
2
6-10 reps
-
5
Calf Raise (Machine)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
4 reps
RPE 7
3
Leg Extension
3
6-10 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Machine)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
4 reps
RPE 8
3
Leg Extension
3
6-10 reps
-
4
Lying Leg Curl
3
6-10 reps
-
5
Calf Raise (Machine)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 6
2
Overhead Press (Barbell)
4
6 reps
RPE 6
3
Chest Fly (Machine)
2
8-12 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 7
2
Overhead Press (Barbell)
3
6 reps
RPE 7
3
Chest Fly (Machine)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Overhead Press (Barbell)
2
6 reps
RPE 8
3
Chest Fly (Machine)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5 reps
RPE 6
2
Overhead Press (Barbell)
4
5 reps
RPE 6
3
Chest Fly (Machine)
2
8-12 reps
-
4
Skull Crusher (Dumbbell)
2
8-12 reps
-
5
Reverse Pec Deck
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
RPE 7
3
Chest Fly (Machine)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
RPE 8
2
Overhead Press (Barbell)
2
5 reps
RPE 8
3
Chest Fly (Machine)
3
8-12 reps
-
4
Skull Crusher (Dumbbell)
3
8-12 reps
-
5
Reverse Pec Deck
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
4 reps
RPE 6
2
Overhead Press (Barbell)
4
4 reps
RPE 6
3
Chest Fly (Machine)
2
6-10 reps
-
4
Skull Crusher (Dumbbell)
2
6-10 reps
-
5
Reverse Pec Deck
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
4 reps
RPE 7
2
Overhead Press (Barbell)
3
4 reps
RPE 7
3
Chest Fly (Machine)
3
6-10 reps
-
4
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Reverse Pec Deck
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4 reps
RPE 8
2
Overhead Press (Barbell)
2
4 reps
RPE 8
3
Chest Fly (Machine)
3
6-10 reps
-
4
Skull Crusher (Dumbbell)
3
6-10 reps
-
5
Reverse Pec Deck
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
6 reps
RPE 6
2
Upright Row (Barbell)
4
6 reps
RPE 6
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6 reps
RPE 7
2
Upright Row (Barbell)
3
6 reps
RPE 7
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
6 reps
RPE 8
2
Upright Row (Barbell)
2
6 reps
RPE 8
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5 reps
RPE 6
2
Upright Row (Barbell)
4
5 reps
RPE 6
3
Standing Pullover (Cable)
2
8-12 reps
-
4
Incline Curl (Dumbbell)
2
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5 reps
RPE 7
2
Upright Row (Barbell)
3
5 reps
RPE 7
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5 reps
RPE 8
2
Upright Row (Barbell)
2
5 reps
RPE 8
3
Standing Pullover (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
4 reps
RPE 6
2
Upright Row (Barbell)
4
4 reps
RPE 6
3
Standing Pullover (Cable)
2
6-10 reps
-
4
Incline Curl (Dumbbell)
2
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
4 reps
RPE 7
2
Upright Row (Barbell)
3
4 reps
RPE 7
3
Standing Pullover (Cable)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4 reps
RPE 8
2
Upright Row (Barbell)
2
4 reps
RPE 8
3
Standing Pullover (Cable)
3
6-10 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 6
2
Good Morning
4
6 reps
RPE 6
3
Single Leg Press
2
8-12 reps
-
4
Calf Raise (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6 reps
RPE 7
2
Good Morning
3
6 reps
RPE 7
3
Single Leg Press
3
8-12 reps
-
4
Calf Raise (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
6 reps
RPE 8
2
Good Morning
2
6 reps
RPE 8
3
Single Leg Press
3
8-12 reps
-
4
Calf Raise (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
5 reps
RPE 6
2
Good Morning
4
5 reps
RPE 6
3
Single Leg Press
2
8-12 reps
-
4
Calf Raise (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5 reps
RPE 7
2
Good Morning
3
5 reps
RPE 7
3
Single Leg Press
3
8-12 reps
-
4
Calf Raise (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 8
2
Good Morning
2
5 reps
RPE 8
3
Single Leg Press
3
8-12 reps
-
4
Calf Raise (Machine)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
4 reps
RPE 6
2
Good Morning
4
4 reps
RPE 6
3
Single Leg Press
2
6-10 reps
-
4
Calf Raise (Machine)
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
4 reps
RPE 7
2
Good Morning
3
4 reps
RPE 7
3
Single Leg Press
3
6-10 reps
-
4
Calf Raise (Machine)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
4 reps
RPE 8
2
Good Morning
2
4 reps
RPE 8
3
Single Leg Press
3
6-10 reps
-
4
Calf Raise (Machine)
3
6-10 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
6 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@6
3
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
Day 2
1
High Row
4 Sets
6 Reps
@6
2
Lat Pulldown
2 Sets
8-12 Reps
-
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
-
4
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
Day 3
1
High Bar Squat (Barbell)
4 Sets
6 Reps
@6
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@6
3
Leg Extension
2 Sets
8-12 Reps
-
4
Lying Leg Curl
2 Sets
8-12 Reps
-
5
Calf Raise (Machine)
2 Sets
8-12 Reps
-
Day 5
1
T-Bar Row
4 Sets
6 Reps
@6
2
Upright Row (Barbell)
4 Sets
6 Reps
@6
3
Standing Pullover (Cable)
2 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
-
5
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 6
1
Front Squat (Barbell)
4 Sets
6 Reps
@6
2
Good Morning
4 Sets
6 Reps
@6
3
Single Leg Press
2 Sets
8-12 Reps
-
4
Calf Raise (Machine)
2 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@6
2
Overhead Press (Barbell)
4 Sets
6 Reps
@6
3
Chest Fly (Machine)
2 Sets
8-12 Reps
-
4
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
-
5
Reverse Pec Deck
2 Sets
8-12 Reps
-