Program Description
This is an intermediate hypertrophy program designed to be run for long periods of time. Choose your starting weight and try to increase it each week until the 5th week. When starting over again choose an increased base weight for the 1st week. The leg days are painful if you push them hard.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout80 minutes
- CreatedJul 11, 2025 06:56
- Last EditedJul 14, 2025 02:59
Summary
Unleash your muscle-building potential with the Hypertrophy Station program! Over the course of 5 weeks, you'll engage in six days of targeted workouts designed to maximize hypertrophy through a mix of compound and isolation exercises. Each session emphasizes controlled movements and progressive overload, ensuring you challenge your muscles effectively. With a full gym setup, you'll tackle movements like weighted dips, cable flies, and pull-ups, all aimed at sculpting a stronger, more defined physique. Get ready to transform your training and see real results!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press
3
10-15 reps
-
2
Weighted Dip
3
10-15 reps
-
3
Cable/Machine Flies
3
3
15-20 reps
5-10 reps
-
-
4A
EZ/Straight Bar Upright Row
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Cable Overhead Extension
3
3
10-15 reps
5-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press
4
8-12 reps
-
2
Weighted Dip
4
8-12 reps
-
3
Cable/Machine Flies
3
3
15-20 reps
5-10 reps
-
-
4A
EZ/Straight Bar Upright Row
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Cable Overhead Extension
3
3
10-15 reps
5-10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press
5
6-10 reps
-
2
Weighted Dip
5
6-10 reps
-
3
Cable/Machine Flies
4
4
10-15 reps
4-8 reps
-
-
4A
EZ/Straight Bar Upright Row
4
8-12 reps
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Cable Overhead Extension
4
4
8-12 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press
6
4-8 reps
-
2
Weighted Dip
6
4-8 reps
-
3
Cable/Machine Flies
4
4
8-12 reps
3-5 reps
-
-
4A
EZ/Straight Bar Upright Row
4
8-12 reps
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Cable Overhead Extension
4
4
8-12 reps
3-5 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Press
2
8-12 reps
-
2
Weighted Dip
2
8-12 reps
-
3
Cable/Machine Flies
2
2
12-15 reps
5-10 reps
-
-
4A
EZ/Straight Bar Upright Row
2
10-15 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Cable Overhead Extension
2
2
10-15 reps
5-10 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
3
10-15 reps
-
2
Hack Squats
3
10-15 reps
-
3
Leg Extension
3
3
10-15 reps
5-10 reps
-
-
4
Romanian Deadlift (Barbell)
3
10-15 reps
-
5
Hamstring Curl
3
3
10-15 reps
5-10 reps
-
-
6
Back Extensions
4
10-15 reps
-
7
Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
4
8-12 reps
-
2
Hack Squats
4
8-12 reps
-
3
Leg Extension
3
3
8-12 reps
5-10 reps
-
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Hamstring Curl
3
3
10-15 reps
5-10 reps
-
-
6
Back Extensions
4
10-15 reps
-
7
Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
5
6-10 reps
-
2
Hack Squats
5
6-10 reps
-
3
Leg Extension
4
4
8-12 reps
3-5 reps
-
-
4
Romanian Deadlift (Barbell)
5
6-10 reps
-
5
Hamstring Curl
4
4
8-12 reps
3-5 reps
-
-
6
Back Extensions
5
8-12 reps
-
7
Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
6
4-8 reps
-
2
Hack Squats
6
4-8 reps
-
3
Leg Extension
5
5
6-10 reps
3-5 reps
-
-
4
Romanian Deadlift (Barbell)
5
4-8 reps
-
5
Hamstring Curl
5
5
6-10 reps
3-5 reps
-
-
6
Back Extensions
5
8-12 reps
-
7
Calf Raises
5
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
2
8-12 reps
-
2
Hack Squats
2
10-15 reps
-
3
Back Extensions
2
10-15 reps
-
4
Hamstring Curl
2
2
10-15 reps
5-10 reps
-
-
5
Calf Raises
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
3
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
3
10-15 reps
5-10 reps
-
-
4
Reverse Fly (Cables)
4
12-17 reps
-
5A
Preacher Curl
4
8-12 reps
-
5B
Hammer Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
3
3
10-15 reps
5-10 reps
-
-
4
Reverse Fly (Cables)
4
12-17 reps
-
5A
Preacher Curl
4
8-12 reps
-
5B
Hammer Curl
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
5
6-10 reps
-
2
Lat Pulldown
5
6-10 reps
-
3
Seated Row (Cable)
4
4
8-12 reps
3-5 reps
-
-
4
Reverse Fly (Cables)
5
10-15 reps
-
5A
Preacher Curl
5
6-10 reps
-
5B
Hammer Curl
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
6
4-8 reps
-
2
Lat Pulldown
6
4-8 reps
-
3
Seated Row (Cable)
5
5
6-10 reps
3-5 reps
-
-
4
Reverse Fly (Cables)
5
10-15 reps
-
5A
Preacher Curl
5
6-10 reps
-
5B
Hammer Curl
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
2
7-10 reps
-
2
Lat Pulldown
2
10-15 reps
-
3
Seated Row (Cable)
2
2
10-15 reps
5-10 reps
-
-
4
Reverse Fly (Cables)
2
12-17 reps
-
5A
Preacher Curl
2
8-12 reps
-
5B
Hammer Curl
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
10-15 reps
-
2
Incline Bench Press (Barbell)
3
10-15 reps
-
3
Dumbbell Press
3
3
15-20 reps
5-10 reps
-
-
4A
EZ/Straight Bar Upright Row
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Cable Overhead Extension
3
3
10-15 reps
5-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Barbell)
4
8-12 reps
-
3
Dumbbell Press
4
4
10-15 reps
5-10 reps
-
-
4A
EZ/Straight Bar Upright Row
3
10-15 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Cable Overhead Extension
3
3
10-15 reps
5-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
6-10 reps
-
2
Incline Bench Press (Barbell)
5
6-10 reps
-
3
Dumbbell Press
5
5
8-12 reps
5-10 reps
-
-
4A
EZ/Straight Bar Upright Row
4
8-12 reps
-
4B
Lateral Raise (Dumbbell)
4
8-12 reps
-
5
Cable Overhead Extension
4
4
8-12 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4-8 reps
-
2
Incline Bench Press (Barbell)
6
4-8 reps
-
3
Dumbbell Press
6
6
6-10 reps
5-10 reps
-
-
4A
EZ/Straight Bar Upright Row
4
8-12 reps
-
4B
Lateral Raise (Dumbbell)
4
10-15 reps
-
5
Cable Overhead Extension
4
4
8-12 reps
3-5 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
10-15 reps
-
2
Incline Bench Press (Barbell)
2
10-15 reps
-
3
Dumbbell Press
2
2
10-15 reps
5-10 reps
-
-
4A
EZ/Straight Bar Upright Row
2
10-15 reps
-
4B
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Cable Overhead Extension
2
2
10-15 reps
5-10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
3
10-15 reps
-
2
Hack Squats
3
10-15 reps
-
3
Leg Extension
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
10-15 reps
-
5
Hamstring Curl
3
3
10-15 reps
5-10 reps
-
-
6
Back Extensions
4
10-15 reps
-
7
Calf Raises
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
4
8-12 reps
-
2
Hack Squats
4
8-12 reps
-
3
Leg Extension
3
3
8-12 reps
5-10 reps
-
-
4
Romanian Deadlift (Barbell)
4
8-12 reps
-
5
Hamstring Curl
3
3
10-15 reps
5-10 reps
-
-
6
Back Extensions
4
10-15 reps
-
7
Calf Raises
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
5
6-10 reps
-
2
Hack Squats
5
6-10 reps
-
3
Leg Extension
4
4
8-12 reps
3-5 reps
-
-
4
Romanian Deadlift (Barbell)
5
6-10 reps
-
5
Hamstring Curl
4
4
8-12 reps
3-5 reps
-
-
6
Back Extensions
5
8-12 reps
-
7
Calf Raises
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
6
4-8 reps
-
2
Hack Squats
6
4-8 reps
-
3
Back Extensions
5
8-12 reps
-
4
Hamstring Curl
5
5
6-10 reps
3-5 reps
-
-
5
Calf Raises
5
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Squat
3
8-12 reps
-
2
Hack Squats
3
10-15 reps
-
3
Back Extensions
3
10-15 reps
-
4
Hamstring Curl
2
2
10-15 reps
5-10 reps
-
-
5
Calf Raises
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
3
10-15 reps
-
2
Lat Pulldown
3
10-15 reps
-
3
Seated Row (Cable)
3
3
10-15 reps
5-10 reps
-
-
4
Reverse Fly (Cables)
4
12-17 reps
-
5A
Preacher Curl
4
8-12 reps
-
5B
Hammer Curl
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Seated Row (Cable)
3
3
10-15 reps
5-10 reps
-
-
4
Reverse Fly (Cables)
4
12-17 reps
-
5A
Preacher Curl
4
8-12 reps
-
5B
Hammer Curl
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
5
6-10 reps
-
2
Lat Pulldown
5
6-10 reps
-
3
Seated Row (Cable)
4
4
8-12 reps
3-5 reps
-
-
4
Reverse Fly (Cables)
5
8-12 reps
-
5A
Preacher Curl
5
6-10 reps
-
5B
Hammer Curl
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
6
4-8 reps
-
2
Lat Pulldown
6
4-8 reps
-
3
Seated Row (Cable)
5
5
6-10 reps
3-5 reps
-
-
4
Reverse Fly (Cables)
5
8-12 reps
-
5A
Preacher Curl
5
6-10 reps
-
5B
Hammer Curl
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Ups (Weighted)
2
7-10 reps
-
2
Lat Pulldown
2
10-15 reps
-
3
Seated Row (Cable)
2
2
10-15 reps
5-10 reps
-
-
4
Reverse Fly (Cables)
2
12-17 reps
-
5A
Preacher Curl
2
8-12 reps
-
5B
Hammer Curl
2
10-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Dumbbell Press3 Sets
10-15 Reps
-
2
Weighted Dip3 Sets
10-15 Reps
-
3
Cable/Machine Flies3 Sets
3 Sets
15-20 Reps
5-10 Reps
-
-
4A
EZ/Straight Bar Upright Row3 Sets
10-15 Reps
-
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
5
Cable Overhead Extension3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
Day 3
1
Pull Ups (Weighted)3 Sets
10-15 Reps
-
2
Lat Pulldown3 Sets
10-15 Reps
-
3
Seated Row (Cable)3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
4
Reverse Fly (Cables)4 Sets
12-17 Reps
-
5A
Preacher Curl4 Sets
8-12 Reps
-
5B
Hammer Curl4 Sets
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)3 Sets
10-15 Reps
-
2
Incline Bench Press (Barbell)3 Sets
10-15 Reps
-
3
Dumbbell Press3 Sets
3 Sets
15-20 Reps
5-10 Reps
-
-
4A
EZ/Straight Bar Upright Row3 Sets
10-15 Reps
-
4B
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
5
Cable Overhead Extension3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
Day 6
1
Pull Ups (Weighted)3 Sets
10-15 Reps
-
2
Lat Pulldown3 Sets
10-15 Reps
-
3
Seated Row (Cable)3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
4
Reverse Fly (Cables)4 Sets
12-17 Reps
-
5A
Preacher Curl4 Sets
8-12 Reps
-
5B
Hammer Curl4 Sets
10-15 Reps
-
Day 5
1
Smith Machine Squat3 Sets
10-15 Reps
-
2
Hack Squats3 Sets
10-15 Reps
-
3
Leg Extension3 Sets
10-15 Reps
-
4
Romanian Deadlift (Barbell)3 Sets
10-15 Reps
-
5
Hamstring Curl3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
6
Back Extensions4 Sets
10-15 Reps
-
7
Calf Raises5 Sets
8-12 Reps
-
Day 2
1
Smith Machine Squat3 Sets
10-15 Reps
-
2
Hack Squats3 Sets
10-15 Reps
-
3
Leg Extension3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
4
Romanian Deadlift (Barbell)3 Sets
10-15 Reps
-
5
Hamstring Curl3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
6
Back Extensions4 Sets
10-15 Reps
-
7
Calf Raises5 Sets
8-12 Reps
-