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Hypertrophy 101

by Liam C.

Program Description

This program is designed to build strength across a range of compound lifts using moderate to high rep ranges (5–30 reps), while also progressively increasing strength in accessory and isolation movements. The primary goal is to drive muscle growth (hypertrophy), using strength gains as a key indicator of progress. If only the first set has an RPE listed, it's because it is used to set the initial load appropriately. Subsequent sets are performed with the same weight, and while they may feel more challenging due to accumulating fatigue, the goal is to complete them with the same load.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2025 02:52
  • Last Edited
    Oct 12, 2025 12:05

Summary

Dive into **Hypertrophy 101**, a focused 6-week program designed to maximize muscle growth with just three workouts per week. Each session targets all major muscle groups through a strategic blend of supersets and compound lifts, ensuring you build strength and size efficiently. With a mix of barbell, dumbbell, and machine exercises, you'll engage your muscles from every angle while keeping your workouts dynamic and effective. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.7%
Front Delts
11.4%
Glutes
10.2%
Quadriceps
9.8%
Triceps
9.4%
Middle Delts
7.9%
Abs
6.8%
Biceps
6.6%
Chest
6.1%
Lats
5.7%
Upper Back
5.7%
Lower Back
2.3%
Forearms
2.2%
Rear Delts
2%
Adductors
1.2%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
1A
Box Squat (Barbell)
1
3
6 reps
6 reps
RPE 6
-
1B
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 7
-
1C
Romanian Deadlift (Barbell)
1
3
7 reps
7 reps
RPE 6
-
1D
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 6
-
1B
Hammer Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 8
-
2A
Chin-Up (Assisted)
1
2
6 reps
6 reps
RPE 8
-
2B
Reverse Lunge (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
2C
Dip (Assisted)
1
2
8 reps
8 reps
RPE 7
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 6
-
1B
Lateral Raise (Dumbbell)
1
2
13 reps
13 reps
RPE 8
-
1C
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
-
2
High Bar Squat (Barbell)
1
1
6 reps
6 reps
RPE 6
-
3
Military Press (Barbell)
1
2
8 reps
8 reps
RPE 6
-
4
V-Up
1
2
10-20 reps
10-20 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
7 reps
RPE 8
-
2A
Romanian Deadlift (Barbell)
1
2
7 reps
RPE 8
-
2B
Hammer Curl (Dumbbell)
1
2
16 reps
16 reps
RPE 9
-
3A
Bulgarian Split Squat (Smith Machine)
1
1
5 reps
8 reps
RPE 8
RPE 8
3B
Single-Leg Leg Curl
1
2
12 reps
12 reps
RPE 8
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
1
1
6 reps
RPE 5
-
1B
Hammer Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 9
-
1C
Deadlift (Barbell)
1
1
6 reps
6 reps
RPE 5
-
2A
Bulgarian Split Squat (Smith Machine)
1
1
5 reps
8 reps
RPE 6
RPE 6
2B
Single-Leg Leg Curl
1
2
13 reps
13 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
6 reps
RPE 9
2
High Bar Squat (Barbell)
1
AMRAP
RPE 9
3
Overhead Press (Barbell)
1
1
5 reps
6 reps
RPE 9
RPE 9
4
Deadlift (Barbell)
1
5 reps
RPE 9
5
Deadlift (Barbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 6
-
1B
Lateral Raise (Dumbbell)
1
2
13 reps
13 reps
RPE 8
-
1C
Pullover (Dumbbell)
1
2
10 reps
10 reps
RPE 6
-
2
High Bar Squat (Barbell)
1
1
6 reps
6 reps
RPE 6
-
3
Military Press (Barbell)
1
2
8 reps
8 reps
RPE 6
-
4
V-Up
1
2
10-20 reps
10-20 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
7 reps
6 reps
RPE 7
-
1B
Lateral Raise (Dumbbell)
1
2
14 reps
14 reps
RPE 8
-
1C
Pullover (Dumbbell)
1
2
11 reps
11 reps
RPE 7
-
2
High Bar Squat (Barbell)
1
1
7 reps
6 reps
RPE 7
-
3
Military Press (Barbell)
1
2
8 reps
8 reps
RPE 7
-
4
V-Up
1
2
10-20 reps
10-20 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
-
1B
Box Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1C
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 8
-
1D
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 8
RPE 8
1B
One Arm Lateral Raise (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
2A
Chin-Up (Assisted)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
2B
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3A
Twisted "T" Planks
2
1 mins
-
3B
Single Leg Hip Thrust
1
1
10-20 reps
10-20 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
7 reps
RPE 5
RPE 5
1B
One Arm Lateral Raise (Dumbbell)
1
2
13 reps
13 reps
RPE 8
-
2A
Chin-Up (Assisted)
1
1
6 reps
8 reps
RPE 6
RPE 6
2B
Overhead Press (Barbell)
1
1
6 reps
8 reps
RPE 5
RPE 5
3A
Single Leg Hip Thrust
1
1
10-20 reps
10-20 reps
RPE 9
-
3B
Rolling Jackknifes
2
60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6 reps
RPE 10
2
Bench Press (Barbell)
1
AMRAP
RPE 10
3
Chin-Up (Assisted)
1
1
6 reps
8 reps
RPE 10
RPE 10
4
Chin-Up (Assisted)
1
AMRAP
RPE 10
5
Romanian Deadlift (Barbell)
1
1
7 reps
9 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
-
2
Lat Pulldown
1
2
15 reps
15 reps
RPE 8
-
3A
Leg Press
1
2
10 reps
10 reps
RPE 8
-
3B
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
3C
Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
4
Leg Curl
1
2
14 reps
14 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Box Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
1B
Bicep Curl (Dumbbell)
1
3
10 reps
10 reps
RPE 8
-
1C
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
-
1D
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 8
-
1B
Dip (Assisted)
1
2
8 reps
8 reps
RPE 8
-
2
Leg Press
1
2
11 reps
11 reps
RPE 8
-
3
Romanian Deadlift (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
4A
Overhead Press (Machine)
1
2
8 reps
8 reps
RPE 8
-
4B
Hammer Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 9
-
5
V-Up
1
2
10-20 reps
10-20 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
1
1
4 reps
6 reps
RPE 8
RPE 8
1B
Hammer Curl (Dumbbell)
1
1
14 reps
14 reps
RPE 8
-
2A
Pull-Up (Assisted)
1
2
6 reps
6 reps
RPE 8
-
2B
Dip (Assisted)
1
2
8 reps
8 reps
RPE 7
-
3
Leg Press
1
1
10-15 reps
10-15 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10 reps
10 reps
RPE 6
-
2
Lat Pulldown
1
1
15 reps
15 reps
RPE 6
-
3A
Chest Supported Row (Machine)
1
1
8 reps
8 reps
RPE 6
-
3B
Leg Press
1
1
10 reps
10 reps
RPE 6
-
3C
Overhead Press (Dumbbell)
1
1
10 reps
10 reps
RPE 6
-
4
Leg Curl
1
2
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
1
2
10 reps
10 reps
RPE 9
-
1B
Dip (Assisted)
1
2
8 reps
8 reps
RPE 9
-
2
Bulgarian Split Squat (Smith Machine)
1
1
5 reps
8 reps
RPE 9
RPE 9
3A
Overhead Press (Machine)
1
2
8 reps
8 reps
RPE 9
-
3B
Hammer Curl (Dumbbell)
1
2
15 reps
15 reps
RPE 10
-
4
Leg Press
1
2
10 reps
10 reps
RPE 9
-
5
V-Up
1
2
10-20 reps
10-20 reps
RPE 9
-
Week 1
1 / 6 Weeks
Day 1
1A
Box Squat (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@6
-
1B
Lateral Raise (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
1C
Romanian Deadlift (Barbell)
1 Set
3 Sets
7 Reps
7 Reps
@6
-
1D
Bicep Curl (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
-
Day 2
1A
Bench Press (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@6
-
1B
Lateral Raise (Dumbbell)
1 Set
2 Sets
13 Reps
13 Reps
@8
-
1C
Pullover (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
-
2
High Bar Squat (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@6
-
3
Military Press (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
-
4
V-Up
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
-
Day 3
1
Chest Press (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@8
-
2
Lat Pulldown
1 Set
2 Sets
15 Reps
15 Reps
@8
-
3A
Leg Press
1 Set
2 Sets
10 Reps
10 Reps
@8
-
3B
Chest Supported Row (Machine)
1 Set
2 Sets
8 Reps
8 Reps
@8
-
3C
Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
-
4
Leg Curl
1 Set
2 Sets
14 Reps
14 Reps
@8
-