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HVPPLAS (Arm and OHP focus)

by Mikkel N.
18 athletes joined

Program Description

Pros - MASSIVE OVERHEADPRESS - THICC ARMS - HIGH FREQUENCY - FUN AND DIFFERENT - BOULDER SHOULDERS cons - HARD TO RECOVER - LOW EMPHASIS ON LEGS AND BENCH - SHIRTS WONT FIT NO MORE - MADE BY ME 💔💔🙏 - RECOVERY IS A MUST TO SUCCED IN THIS PROGRAM

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
    Jul 30, 2025 07:07

Summary

Unlock your muscle-building potential with the HVPPLAS hypertrophy program, a focused 4-week plan designed for serious lifters. Committing to 5 days a week, you'll engage in targeted push and pull workouts that emphasize compound movements and isolation exercises, ensuring balanced development across all major muscle groups. With a mix of barbell, machine, and dumbbell exercises, this program is perfect for those ready to elevate their strength and aesthetics in a garage gym setting. Get ready to push your limits and see real results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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 (Barbell)
3
6-8 reps
RPE 8
2
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
4
AD Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
4
AD Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
4
AD Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Pec Deck (Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
3
Seated Overhead Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 8
4
AD Press (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 10
RPE 8
5
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
5-12 reps
RPE 10
5
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
5-12 reps
RPE 10
5
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
5-12 reps
RPE 10
5
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Preacher Curl (Dumbbell)
4
5-12 reps
RPE 10
5
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
6-8 reps
RPE 10
3
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
6-8 reps
RPE 10
3
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
6-8 reps
RPE 10
3
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
6-8 reps
RPE 10
3
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 8
5
Chest Supported Row (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
2
AD Press (Smith Machine)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 8-10
5
Bayesian Curl
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
7
Tricep Kickback
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
2
AD Press (Smith Machine)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 8-10
5
Bayesian Curl
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
7
Tricep Kickback
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
2
AD Press (Smith Machine)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 8-10
5
Bayesian Curl
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
7
Tricep Kickback
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
2
AD Press (Smith Machine)
1
2
6-10 reps
6-10 reps
RPE 10
RPE 8
3
Preacher Curl (Dumbbell)
3
5-10 reps
RPE 10
4
Hammer Curl
3
8-12 reps
RPE 8-10
5
Bayesian Curl
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
7
Tricep Kickback
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
6-8 reps
RPE 10
3
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
6-8 reps
RPE 10
3
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
6-8 reps
RPE 10
3
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
6-8 reps
RPE 10
3
High Bar Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 10
4
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
2
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
5
Leg Extension
2 Sets
8-10 Reps
@10
Day 6
1
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@10
2
Seated Hamstring Curl
2 Sets
6-8 Reps
@10
3
High Bar Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@10
4
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
5
Leg Extension
2 Sets
8-10 Reps
@10
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Pec Deck (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@8
4
AD Press (Smith Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@10
@8
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
2 Sets
6-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
4
Preacher Curl (Dumbbell)
4 Sets
5-12 Reps
@10
5
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@8
2
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
4
Incline Bench Press (Smith Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@8
5
Chest Supported Row (Machine)
2 Sets
6-12 Reps
@10
Day 5
1
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
2
AD Press (Smith Machine)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@10
@8
3
Preacher Curl (Dumbbell)
3 Sets
5-10 Reps
@10
4
Hammer Curl
3 Sets
8-12 Reps
@8-10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
7
Tricep Kickback
2 Sets
8-12 Reps
@10