logo
BoostcampPNG
Muscle building
by Mico Gabriel Villaruel
Program Description
Hypertrophic training
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 14, 2024 07:20
Last Edited
Jun 14, 2024 09:38
down_app
Week 1
1 / 12 Weeks
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@8
3
Single Leg Press
3 Sets
8 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
12 Reps
@8
6
Abs Crunch (Machine)
4 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Leg Press
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@8
4
Hyperextension
3 Sets
12 Reps
@8
5
Calf Raise (Leg Press)
4 Sets
15 Reps
@6
6
Leg Raise (Captain's Chair)
2 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Lat Pulldown
3 Sets
15 Reps
@7
3
Chest Fly (Machine)
3 Sets
15 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7
Monastery Tricep Extension
3 Sets
12 Reps
@7