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5-Day Hypertrophy Training Program

by Sam N.

Program Description

Muscle growth, symmetry, and strength

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 09, 2025 11:38
  • Last Edited
    Jun 18, 2025 09:53

Summary

Unlock your muscle-building potential with this 5-Day Hypertrophy Training Program designed for serious lifters. Over the next 6 weeks, you'll engage in targeted workouts that focus on major muscle groups, combining compound and isolation exercises to maximize growth. Each session is structured for intensity, featuring a mix of barbell, dumbbell, and machine movements, ensuring a comprehensive approach to hypertrophy. Get ready to push your limits and transform your physique with this dynamic and effective training plan!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.9%
Triceps
13.9%
Biceps
10.1%
Lats
9.9%
Front Delts
9.7%
Upper Back
9.4%
Quadriceps
8.1%
Hamstrings
6.9%
Middle Delts
5.5%
Glutes
5.1%
Lower Back
2.7%
Abs
1.5%
Rear Delts
1.4%
Forearms
1.4%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Chest Dips
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Deficit Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Chest Dips
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Deficit Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Chest Dips
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Deficit Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Chest Dips
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Deficit Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Chest Dips
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Deficit Push Up
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Chest Dips
3
10-12 reps
RPE 9
4
Chest Fly (Machine)
3
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
12-15 reps
RPE 9
7
Deficit Push Up
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-6 reps
RPE 9
2
Pull-Up (Weighted)
3
8-10 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Straight Arm Pulldown
3
12-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
2
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Hamstring Curl
3
12-15 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Chest Press (Machine)
3
10-12 reps
RPE 9
3
Cable Crossover
3
12-15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12-15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8 reps
RPE 9
2
Chin-Up (Weighted)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
5
Dip (Weighted)
3
8-10 reps
RPE 9
6
Shoulder Press (Plate Loaded)
4
8-10 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Chest Dips
3 Sets
10-12 Reps
@9
4
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
@9
7
Deficit Push Up
2 Sets
AMRAP
@9
Day 2
1
Deadlift (Barbell)
4 Sets
5-6 Reps
@9
2
Pull-Up (Weighted)
3 Sets
8-10 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
4
Straight Arm Pulldown
3 Sets
12-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@9
Day 3
1
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@9
2
Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9
3
Leg Extension
3 Sets
12-15 Reps
@9
4
Hamstring Curl
3 Sets
12-15 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@9
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9
3
Cable Crossover
3 Sets
12-15 Reps
@9
4
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
Day 5
1
T-Bar Row
4 Sets
8 Reps
@9
2
Chin-Up (Weighted)
3 Sets
10-12 Reps
@9
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
5
Dip (Weighted)
3 Sets
8-10 Reps
@9
6
Shoulder Press (Plate Loaded)
4 Sets
8-10 Reps
@9