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Hypertrophy improvised

by Drew B.

Program Description

Advanced hypertrophy. This split is not periodized. It’s simply progressive overload and reps and sets to achieve the utmost hypertrophy possible. This was modified to focus on the arms and delts while also giving enough time for athletic days to focus on other forms of activity.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 28, 2025 01:03
  • Last Edited
    Jun 18, 2025 11:03

Summary

Unlock your muscle-building potential with the "Hypertrophy Improvised" program! Over the next 10 weeks, you'll engage in a dynamic 5-day training split designed to maximize hypertrophy through a variety of compound and isolation exercises. Each session focuses on specific muscle groups, ensuring balanced development while keeping your workouts fresh and challenging. With a mix of free weights and machines, this program is perfect for those ready to take their physique to the next level. Get ready to push your limits and transform your strength!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
2
Dip (Weighted)
2
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
4
Lateral Raise (Cable)
2
20 reps
RPE 10
5
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
6
Incline Bench Press (Barbell)
1
3
15 reps
15 reps
RPE 10
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 9.5
2
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 9.5
2
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 9.5
2
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 9.5
2
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 9.5
2
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 9.5
2
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 9.5
2
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 9.5
2
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
15 reps
RPE 9.5
2
Chest Fly (Cable)
1
1
15 reps
10 reps
RPE 10
RPE 10
3
Dip (Weighted)
2
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
20 reps
RPE 10
2
Lat Pulldown
3
15 reps
RPE 10
3
Standing Pullover (Cable)
2
15 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
15 reps
RPE 9.5
2
Seated Hamstring Curl
4
15 reps
RPE 10
3
Hip Abductor (Machine)
6
15 reps
RPE 10
4
Seated Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
15 reps
RPE 10
2
Chest Fly (Cable)
3
15 reps
RPE 10
3
Lateral Raise (Dumbbell)
4
15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
4
12 reps
RPE 10
5
Tricep Extension (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 10
2
T-Bar Row
2
15 reps
RPE 10
3
Bicep Curl (Dumbbell)
4
15 reps
RPE 10
4
Bicep Curl (Barbell)
3
10 reps
RPE 10
5
Rear Delt Fly (Cable)
4
15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Pull-Up (Weighted)
1 Set
20 Reps
@10
2
Lat Pulldown
3 Sets
15 Reps
@10
3
Standing Pullover (Cable)
2 Sets
15 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@10
Day 4
1
Seated Military Press (Barbell)
2 Sets
15 Reps
@10
2
Chest Fly (Cable)
3 Sets
15 Reps
@10
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@10
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@10
5
Tricep Extension (Cable)
4 Sets
15 Reps
@10
Day 5
1
Lat Pulldown
2 Sets
15 Reps
@10
2
T-Bar Row
2 Sets
15 Reps
@10
3
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@10
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
5
Rear Delt Fly (Cable)
4 Sets
15 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
15 Reps
@9.5
2
Seated Hamstring Curl
4 Sets
15 Reps
@10
3
Hip Abductor (Machine)
6 Sets
15 Reps
@10
4
Seated Calf Raise
4 Sets
15 Reps
@10
Day 1
1
Chest Fly (Cable)
1 Set
1 Set
15 Reps
10 Reps
@10
@10
2
Dip (Weighted)
2 Sets
15 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
4
Lateral Raise (Cable)
2 Sets
20 Reps
@10
5
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@10
6
Incline Bench Press (Barbell)
1 Set
3 Sets
15 Reps
15 Reps
@10
@8