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BoostcampPNG

3-day Hypertrophy Periodisation

by Fishmilk

Program Description

Identical purpose stated in 2-day hypertrophy period. Scheduling variant

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 08, 2025 02:04
  • Last Edited
    Oct 08, 2025 04:18
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.2%
Upper Back
10.9%
Hamstrings
7.7%
Front Delts
7.7%
Glutes
7.1%
Quadriceps
7.1%
Triceps
7.1%
Calves
6.4%
Lats
5.8%
Rear Delts
5.8%
Chest
5.1%
Middle Delts
5.1%
Adductors
3.2%
Abductors
3.2%
Lower Back
2.6%
Forearms
1.9%
Abs
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-8 reps
-
3
Romanian Deadlift (Barbell)
2
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Seated Calf Raise
2
6-8 reps
-
6
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
7
Bicep Curl (EZ Bar)
2
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation
1
10-15 reps
-
1B
Behind-the-Neck Press (Barbell)
2
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
3
Seated Wide-Grip Row (Cable)
2
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Standing Calf Raise
2
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
-
2
Shrug (Barbell)
2
6-8 reps
-
3
Lateral Raise (Dumbbell)
2
6-8 reps
-
4
Rear Delt Fly (Machine)
2
6-8 reps
-
5A
Hip Adductor (Machine)
2
6-8 reps
-
5B
Bodyweight Overhead Tricep Extensions
2
6-8 reps
-
5C
Hip Abductor (Machine)
2
6-8 reps
-
6
Bicep Curl (EZ Bar)
2
6-8 reps
-
7
Forearm Curl Superset To Failure
1
15-20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Seated Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Bodyweight Overhead Tricep Extensions
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
Day 2
1A
Shoulder External Rotation
1 Set
10-15 Reps
-
1B
Behind-the-Neck Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Forearm Curl Superset To Failure
1 Set
15-20 Reps
-
Day 3
1
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Shrug (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Rear Delt Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5A
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5B
Bodyweight Overhead Tricep Extensions
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5C
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Forearm Curl Superset To Failure
1 Set
15-20 Reps
-