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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.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
15.2%
Chest
13.9%
Triceps
13.6%
Upper Back
8.9%
Middle Delts
8.2%
Quadriceps
8.2%
Abs
7%
Biceps
6.3%
Glutes
5.4%
Hamstrings
4.7%
Rear Delts
2.6%
Lats
2.1%
Adductors
1.4%
Lower Back
1%
Forearms
1%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
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
-