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Bodybuilding Hypertrophy Training
by ConT
1 athletes joined
5.0
(1 rating)
Program Description
Maximum gains effort!! Hypertrophy Training based on science!
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Apr 04, 2024 09:34
Last Edited
Jul 01, 2024 07:32
down_app
Week 1
1 / 8 Weeks
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@7.5
2
Upright Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
AD Press
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
65%
70%
75%
80%
4
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
5
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
@7.5
6
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@9
@10
@6
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@6
@7
@8
@8.5
8
Preacher Curl (Dumbbell)
3 Sets
10-20 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
6 Reps
50%
60%
70%
80%
85%
2
Sissy Squat
3 Sets
AMRAP
3
Bulgarian Split Squat (Bodyweight)
3 Sets
12 Reps
4A
Leg Extension
3 Sets
AMRAP
@8
4B
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Single Leg Press
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
6
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
7
Glute-Ham Raise
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
6 Reps
50%
60%
70%
80%
85%
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
80%
85%
90%
92%
3
Dip (Bodyweight)
4 Sets
8-12 Reps
4
Chest Fly (Dumbbell)
3 Sets
AMRAP
@7.5
5
Incline Chest Fly (Dumbbell)
3 Sets
AMRAP
@7.5
Day 1
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
60%
70%
80%
85%
2
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
3
Rack Pull (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
6 Reps
5 Reps
60%
70%
80%
90%
92%
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
10-20 Reps
@7.5
@8
@8.5
@6
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
@6
6
Back Extension
3 Sets
AMRAP