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Hypertrophy Station

by Zed Rodino

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

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 11, 2025 06:56
  • Last Edited
    Jul 12, 2025 02:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 Press
3 Sets
10-15 Reps
-
2
Weighted Dip
3 Sets
10-15 Reps
-
3
Cable/Machine Flies
3 Sets
3 Sets
15-20 Reps
5-10 Reps
-
-
4A
EZ/Straight Bar Upright Row
3 Sets
10-15 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Cable Overhead Extension
3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
Day 3
1
Pull Ups (Weighted)
3 Sets
10-15 Reps
-
2
Lat Pulldown
3 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 Curl
4 Sets
8-12 Reps
-
5B
Hammer Curl
4 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 Press
3 Sets
3 Sets
15-20 Reps
5-10 Reps
-
-
4A
EZ/Straight Bar Upright Row
3 Sets
10-15 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Cable Overhead Extension
3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
Day 6
1
Pull Ups (Weighted)
3 Sets
10-15 Reps
-
2
Lat Pulldown
3 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 Curl
4 Sets
8-12 Reps
-
5B
Hammer Curl
4 Sets
10-15 Reps
-
Day 5
1
Smith Machine Squat
3 Sets
10-15 Reps
-
2
Hack Squats
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
-
5
Hamstring Curl
3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
6
Back Extensions
4 Sets
10-15 Reps
-
7
Calf Raises
5 Sets
8-12 Reps
-
Day 2
1
Smith Machine Squat
3 Sets
10-15 Reps
-
2
Hack Squats
3 Sets
10-15 Reps
-
3
Leg Extension
3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
4
Romanian Deadlift (Barbell)
3 Sets
10-15 Reps
-
5
Hamstring Curl
3 Sets
3 Sets
10-15 Reps
5-10 Reps
-
-
6
Back Extensions
4 Sets
10-15 Reps
-
7
Calf Raises
5 Sets
8-12 Reps
-