DUP Hyper Growth Program

by AAB

3 athletes joined

Program Description

Hypertrophy focused routine utilizing daily undulating periodization. The program is broken down into 3 days of squat, deadlift, bench with a 4th accessory day. Include de-load week after week 4 and then repeat.

Program Overview

Level
Intermediate
Goal
Powerlifting, Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Apr 19, 2024 12:45
Last Edited
Jun 18, 2025 08:02

Summary

Unlock your potential with the DUP Hyper Growth Program, a focused 4-week training regimen designed for serious lifters. This program features four days of high-intensity workouts, incorporating compound movements like the Sumo Deadlift and Bench Press, alongside targeted exercises such as the Belt Squat. Each session emphasizes progressive overload, ensuring you build strength and muscle effectively. Perfect for those with a garage gym setup, this program will push your limits and accelerate your growth—let's get stronger together!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

3 reps

70%

Belt Squat

5 reps

80%

Sumo Deadlift (Barbell)

6 reps

75%

Day 1

Bench Press (Barbell)

3 reps

70%

Belt Squat

5 reps

80%

Sumo Deadlift (Barbell)

6 reps

75%

Day 1

Bench Press (Barbell)

3 reps

70%

Belt Squat

5 reps

80%

Sumo Deadlift (Barbell)

6 reps

75%

Day 1

Bench Press (Barbell)

3 reps

70%

Belt Squat

5 reps

80%

Sumo Deadlift (Barbell)

6 reps

75%

Day 2

Belt Squat

3 reps

70%

Sumo Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

6 reps

75%

Day 2

Belt Squat

3 reps

70%

Sumo Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

6 reps

75%

Day 2

Belt Squat

3 reps

70%

Sumo Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

6 reps

75%

Day 2

Belt Squat

3 reps

70%

Sumo Deadlift (Barbell)

5 reps

80%

Bench Press (Barbell)

6 reps

75%

Day 3

Sumo Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

5 reps

80%

Belt Squat

6 reps

75%

Day 3

Sumo Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

5 reps

80%

Belt Squat

6 reps

75%

Day 3

Sumo Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

5 reps

80%

Belt Squat

6 reps

75%

Day 3

Sumo Deadlift (Barbell)

3 reps

70%

Bench Press (Barbell)

5 reps

80%

Belt Squat

6 reps

75%

Day 4

Barbell Row

8 reps

RPE 8

Single Arm High Row (Cable)

10 reps

RPE 8

Lateral Raise (Dumbbell)

12 reps

RPE 9

Bicep Curl (Dumbbell)

12 reps

RPE 9

Tricep Rope Push Down (Cable)

12 reps

RPE 9

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 4

Barbell Row

8 reps

RPE 8

Single Arm High Row (Cable)

10 reps

RPE 8

Lateral Raise (Dumbbell)

12 reps

RPE 9

Bicep Curl (Dumbbell)

12 reps

RPE 9

Tricep Rope Push Down (Cable)

12 reps

RPE 9

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 4

Barbell Row

8 reps

RPE 8

Single Arm High Row (Cable)

10 reps

RPE 8

Lateral Raise (Dumbbell)

12 reps

RPE 9

Bicep Curl (Dumbbell)

12 reps

RPE 9

Tricep Rope Push Down (Cable)

12 reps

RPE 9

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 4

Barbell Row

8 reps

RPE 8

Single Arm High Row (Cable)

10 reps

RPE 8

Lateral Raise (Dumbbell)

12 reps

RPE 9

Bicep Curl (Dumbbell)

12 reps

RPE 9

Tricep Rope Push Down (Cable)

12 reps

RPE 9

Reverse Wrist Curl (Barbell)

AMRAP

RPE 10

Day 2

Belt Squat

6 Sets

3 Reps

70%

Sumo Deadlift (Barbell)

5 Sets

5 Reps

80%

Bench Press (Barbell)

4 Sets

6 Reps

75%

Day 3

Sumo Deadlift (Barbell)

6 Sets

3 Reps

70%

Bench Press (Barbell)

5 Sets

5 Reps

80%

Belt Squat

4 Sets

6 Reps

75%

Day 1

Bench Press (Barbell)

6 Sets

3 Reps

70%

Belt Squat

5 Sets

5 Reps

80%

Sumo Deadlift (Barbell)

4 Sets

6 Reps

75%

Day 4

Barbell Row

4 Sets

8 Reps

Single Arm High Row (Cable)

3 Sets

10 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

12 Reps

Tricep Rope Push Down (Cable)

3 Sets

12 Reps

Reverse Wrist Curl (Barbell)

3 Sets

AMRAP

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