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Temporary hypertrophy program avoiding pecs

by The Highlander
1 athletes joined

Program Description

This is a temporary program to maintain hypertrophy progression while avoiding a pec injury. Could be used as an extended de-load if you just need a break but don’t want to quit entirely

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 20, 2024 07:54
  • Last Edited
    Jun 18, 2025 10:55

Summary

Unlock your potential with this 3-week Temporary Hypertrophy Program, designed specifically to build muscle while avoiding chest exercises. With six days of targeted training each week, you'll focus on arms, legs, and back, utilizing a variety of effective movements like bicep curls, squats, and lat pulldowns. Each workout is structured for optimal hypertrophy, ensuring you push your limits and see results. Perfect for those looking to enhance their physique without stressing the pecs, this program is your path to stronger, more defined muscles. Get ready to transform your training routine!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4
Hammer Curl
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4
Hammer Curl
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
12 reps
RPE 6
2
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
3
Reverse Bicep Curl (Dumbbell)
3
12 reps
RPE 6
4
Hammer Curl
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Leg Press
3
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 6
4
Hamstring Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Leg Press
3
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 6
4
Hamstring Curl
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Leg Press
3
5 reps
RPE 8
3
Leg Extension
3
15 reps
RPE 6
4
Hamstring Curl
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 6
3
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2
Front Raise
3
10 reps
RPE 7.5
3
Cable Crunch
3
25 reps
RPE 7.5
4
Seated Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2
Front Raise
3
10 reps
RPE 7.5
3
Cable Crunch
3
25 reps
RPE 7.5
4
Seated Calf Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
2
Front Raise
3
10 reps
RPE 7.5
3
Cable Crunch
3
25 reps
RPE 7.5
4
Seated Calf Raise
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 8
RPE 9
2
Good Morning
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 8
RPE 9
2
Good Morning
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
3 reps
3 reps
RPE 8
RPE 9
2
Good Morning
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
8 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
5
10 reps
RPE 6
2
Bench Press (Dumbbell)
3
8 reps
RPE 6
Week 1
1 / 3 Weeks
Day 1
1
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
2
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
3
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
4
Hammer Curl
3 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@7.5
2
Leg Press
3 Sets
5 Reps
@8
3
Leg Extension
3 Sets
15 Reps
@6
4
Hamstring Curl
3 Sets
15 Reps
@6
Day 3
1
Lat Pulldown
3 Sets
15 Reps
@6
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@6
3
Seated Row (Cable)
3 Sets
10 Reps
@7.5
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
2
Front Raise
3 Sets
10 Reps
@7.5
3
Cable Crunch
3 Sets
25 Reps
@7.5
4
Seated Calf Raise
3 Sets
15 Reps
@7
Day 5
1
Deadlift (Barbell)
1 Set
4 Sets
3 Reps
3 Reps
@8
@9
2
Good Morning
3 Sets
8 Reps
@6
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
Day 6
1
Chest Fly (Machine)
5 Sets
10 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@6