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BoostcampPNG

African King Hypertrophy

by Chad G.

Program Description

Muscle development

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 18, 2024 02:45
  • Last Edited
    Jul 07, 2024 02:43

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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Face Pull
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Plank
3
0.5 mins
-
6
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
10 reps
-
2
Arnold Press
3
10 reps
-
3
Bench Press (Close Grip)
3
8 reps
-
4
Push Up
3
AMRAP
RPE 10
5
Front Raise
3
12 reps
-
6
Hammer Curl
3
10 reps
-
7
Shrug (Dumbbell)
3
12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Face Pull
3 Sets
15 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
10 Reps
-
4
Bent Over Row (Barbell)
3 Sets
8 Reps
-
5
Plank
3 Sets
0.5 mins
-
6
Decline Crunch (Weighted)
3 Sets
10 Reps
-
Day 3
1
Chest Fly (Cable)
3 Sets
10 Reps
-
2
Arnold Press
3 Sets
10 Reps
-
3
Bench Press (Close Grip)
3 Sets
8 Reps
-
4
Push Up
3 Sets
AMRAP
@10
5
Front Raise
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
10 Reps
-
7
Shrug (Dumbbell)
3 Sets
12 Reps
-