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HVPPLAS hypertrophy program

by Mikkel N.
1 athletes joined

Program Description

Building massive arms and a more upperbody dominant physique whilst still including adequate leg volume

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 13, 2025 12:25
  • Last Edited
    Jun 14, 2025 04:13
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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
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
AD Press (Smith Machine)
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
10-15 reps
RPE 10
5
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
6
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
AD Press (Smith Machine)
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
10-15 reps
RPE 10
5
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
6
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
AD Press (Smith Machine)
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
10-15 reps
RPE 10
5
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
6
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6-10 reps
RPE 8
2
Overhead Press (Barbell)
2
6-10 reps
RPE 10
3
AD Press (Smith Machine)
2
8-12 reps
RPE 10
4
JM Press (Smith Machine)
2
10-15 reps
RPE 10
5
Pec Deck (Machine)
3
8-12 reps
RPE 8-10
6
Seated Overhead Extension (EZ Bar)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
2
-
4
Preacher Curl (Dumbbell)
2
-
5
Bicep Curl (EZ Bar)
2
-
6
Hammer Curl (Cable)
2
-
7
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
2
12+ reps
RPE 10
4
Standing Calf Raise
4
15+ reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
2
12+ reps
RPE 10
4
Standing Calf Raise
4
15+ reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
2
12+ reps
RPE 10
4
Standing Calf Raise
4
15+ reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Leg Extension
2
12+ reps
RPE 10
4
Standing Calf Raise
4
15+ reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Barbell Row
2
8-12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
AMRAP
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Barbell Row
2
8-12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
AMRAP
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Barbell Row
2
8-12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
AMRAP
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
2
Pull-Up (Weighted)
3
6-10 reps
RPE 8-10
3
Pec Deck (Machine)
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 10
5
Barbell Row
2
8-12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
AMRAP
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2
AD Press (Smith Machine)
2
8-12 reps
RPE 10
3
JM Press (Smith Machine)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
6
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
7
Lateral Raise (Cable)
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 8-10
9
Hammer Curl
2
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2
AD Press (Smith Machine)
2
8-12 reps
RPE 10
3
JM Press (Smith Machine)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
6
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
7
Lateral Raise (Cable)
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 8-10
9
Hammer Curl
2
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2
AD Press (Smith Machine)
2
8-12 reps
RPE 10
3
JM Press (Smith Machine)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
6
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
7
Lateral Raise (Cable)
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 8-10
9
Hammer Curl
2
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2
AD Press (Smith Machine)
2
8-12 reps
RPE 10
3
JM Press (Smith Machine)
2
10-15 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
5
Seated Overhead Extension (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
6
Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 10-10
RPE 8-10
7
Lateral Raise (Cable)
2
AMRAP
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 8-10
9
Hammer Curl
2
8-12 reps
RPE 8-10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Close Grip)
4 Sets
6-10 Reps
@8
2
Overhead Press (Barbell)
2 Sets
6-10 Reps
@10
3
AD Press (Smith Machine)
2 Sets
8-12 Reps
@10
4
JM Press (Smith Machine)
2 Sets
10-15 Reps
@10
5
Pec Deck (Machine)
3 Sets
8-12 Reps
@8-10
6
Seated Overhead Extension (EZ Bar)
3 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Seated Row (Cable)
2 Sets
-
4
Preacher Curl (Dumbbell)
2 Sets
-
5
Bicep Curl (EZ Bar)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-
7
Rear Delt Fly (Cable)
3 Sets
-
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Leg Extension
2 Sets
12+ Reps
@10
4
Standing Calf Raise
4 Sets
15+ Reps
@8-10
Day 5
1
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2
AD Press (Smith Machine)
2 Sets
8-12 Reps
@10
3
JM Press (Smith Machine)
2 Sets
10-15 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
5
Seated Overhead Extension (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10-10
@8-10
6
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10-10
@8-10
7
Lateral Raise (Cable)
2 Sets
AMRAP
@10
8
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@8-10
9
Hammer Curl
2 Sets
8-12 Reps
@8-10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
2
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8-10
3
Pec Deck (Machine)
3 Sets
8-12 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@10
5
Barbell Row
2 Sets
8-12 Reps
@7
6
Rear Delt Fly (Cable)
4 Sets
AMRAP
@8-10