Basic 6 day hypertrophy | Workout Programs | Boostcamp App |

Basic 6 day hypertrophy

by Sam B.

5 athletes joined

Program Description

Focuses on Squat, bench, and OHP as compounds with 4 accessory MVTs a day

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

Mar 29, 2024 01:02

Last Edited

Jun 21, 2024 01:36

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Day 1

1

Bench Press (Barbell)

5 Sets

3 Reps

@8

2

Incline Chest Press (Machine)

4 Sets

8 Reps

3

Pull-Up (Weighted)

4 Sets

8 Reps

4

Seated Row (Machine)

4 Sets

12 Reps

5

Chest Fly (Cable)

3 Sets

15 Reps

Day 2

1

Preacher Curl (Barbell)

4 Sets

2 Sets

8-12 Reps

-

2A

Bicep Curl (Dumbbell)

4 Sets

12 Reps

3

French Press

4 Sets

12 Reps

4

Tricep Extension (Cable)

4 Sets

15 Reps

5

Lateral Raise (Dumbbell)

5 Sets

15 Reps

Day 3

1

Squat (Barbell)

5 Sets

3 Reps

2A

Leg Extension

6 Sets

12 Reps

3

Lying Leg Curl

6 Sets

12 Reps

4

Standing Calf Raise

4 Sets

20 Reps

Day 4

1

Pull-Up (Weighted)

5 Sets

8 Reps

2

Seated Row (Machine)

4 Sets

12 Reps

3

Lat Pulldown (Single Arm)

2 Sets

1 Set

15 Reps

25 Reps

4

Incline Bench Press (Barbell)

4 Sets

8 Reps

5

Chest Fly (Cable)

4 Sets

15 Reps

Day 5

1

Overhead Press (Barbell)

5 Sets

3 Reps

2A

Preacher Curl (Barbell)

4 Sets

12 Reps

3A

Bicep Curl (Dumbbell)

4 Sets

12 Reps

4

French Press

4 Sets

12 Reps

5

Tricep Pushdown (Cable)

4 Sets

15 Reps

Day 6

1

Squat (Barbell)

5 Sets

3 Reps

2A

Leg Extension

6 Sets

12 Reps

3

Lying Leg Curl

6 Sets

12 Reps

4

Standing Calf Raise

4 Sets

20 Reps