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A.Fit Hypertrophy(PLP)

by Coach Drew
2 athletes joined
5.0
(1 rating)

Program Description

This is an intermediate program designed to help pack on size.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Mar 17, 2025 12:38
  • Last Edited
    Jun 18, 2025 07:46

Summary

Unlock your muscle-building potential with the A.Fit Hypertrophy (PLP) program! Over six weeks, you'll engage in a rigorous 6-day training split designed to maximize hypertrophy through targeted exercises like the Incline Bench Press, Leg Press, and Chest Supported Row. Each session combines a mix of free weights and machines to ensure balanced development across all major muscle groups. Get ready to push your limits and transform your physique with proven techniques tailored for everyday lifters!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 8
2
Pec Deck (Machine)
2
RPE 8.5
3
Dip (Bodyweight)
2
RPE 8
4
Push Up
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 8
6
Bicep Curl (Cable)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 8
2
Pec Deck (Machine)
2
RPE 8.5
3
Dip (Bodyweight)
2
RPE 8
4
Push Up
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 8
6
Bicep Curl (Cable)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 8
2
Pec Deck (Machine)
2
RPE 8.5
3
Dip (Bodyweight)
2
RPE 8
4
Push Up
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 8
6
Bicep Curl (Cable)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 8
2
Pec Deck (Machine)
2
RPE 8.5
3
Dip (Bodyweight)
2
RPE 8
4
Push Up
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 8
6
Bicep Curl (Cable)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 8
2
Pec Deck (Machine)
2
RPE 8.5
3
Dip (Bodyweight)
2
RPE 8
4
Push Up
2
RPE 9
5
Lateral Raise (Dumbbell)
2
RPE 8
6
Bicep Curl (Cable)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
RPE 6
2
Pec Deck (Machine)
2
RPE 6
3
Dip (Bodyweight)
2
RPE 6
4
Push Up
2
RPE 6
5
Lateral Raise (Dumbbell)
2
RPE 6
6
Bicep Curl (Cable)
2
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Hamstring Curl
3
RPE 8
4
Hip Adductor (Machine)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Hamstring Curl
3
RPE 8
4
Hip Adductor (Machine)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Hamstring Curl
3
RPE 8
4
Hip Adductor (Machine)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Hamstring Curl
3
RPE 8
4
Hip Adductor (Machine)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Hamstring Curl
3
RPE 8
4
Hip Adductor (Machine)
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
RPE 6
2
Bulgarian Split Squat (Dumbbell)
2
RPE 6
3
Hamstring Curl
3
RPE 6
4
Hip Adductor (Machine)
2
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 8
2
Single Arm Row (Cable)
2
RPE 9
3
Lat Pulldown
2
RPE 8
4
Shrug (Barbell)
2
RPE 9.5
5
Hammer Curl (Dumbbell)
3
RPE 8
6
Lateral Raise (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 8
2
Single Arm Row (Cable)
2
RPE 9
3
Lat Pulldown
2
RPE 8
4
Shrug (Barbell)
2
RPE 9.5
5
Hammer Curl (Dumbbell)
3
RPE 8
6
Lateral Raise (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 8
2
Single Arm Row (Cable)
2
RPE 9
3
Lat Pulldown
2
RPE 8
4
Shrug (Barbell)
2
RPE 9.5
5
Hammer Curl (Dumbbell)
3
RPE 8
6
Lateral Raise (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 8
2
Single Arm Row (Cable)
2
RPE 9
3
Lat Pulldown
2
RPE 8
4
Shrug (Barbell)
2
RPE 9.5
5
Hammer Curl (Dumbbell)
3
RPE 8
6
Lateral Raise (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 8
2
Single Arm Row (Cable)
2
RPE 9
3
Lat Pulldown
2
RPE 8
4
Shrug (Barbell)
2
RPE 9.5
5
Hammer Curl (Dumbbell)
3
RPE 8
6
Lateral Raise (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
RPE 6
2
Single Arm Row (Cable)
2
RPE 6
3
Lat Pulldown
2
RPE 6
4
Shrug (Barbell)
2
RPE 6
5
Hammer Curl (Dumbbell)
3
RPE 6
6
Lateral Raise (Dumbbell)
2
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 9
2
Tempo Bench Press
2
RPE 9
3
Overhead Tricep Extension (Cable)
2
RPE 9
4
Lateral Raise (Dumbbell)
2
RPE 8
5
Front Raise
1
RPE 9
6
Bicep Curl (Cable)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 9
2
Tempo Bench Press
2
RPE 9
3
Overhead Tricep Extension (Cable)
2
RPE 9
4
Lateral Raise (Dumbbell)
2
RPE 8
5
Front Raise
1
RPE 9
6
Bicep Curl (Cable)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 9
2
Tempo Bench Press
2
RPE 9
3
Overhead Tricep Extension (Cable)
2
RPE 9
4
Lateral Raise (Dumbbell)
2
RPE 8
5
Front Raise
1
RPE 9
6
Bicep Curl (Cable)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 9
2
Tempo Bench Press
2
RPE 9
3
Overhead Tricep Extension (Cable)
2
RPE 9
4
Lateral Raise (Dumbbell)
2
RPE 8
5
Front Raise
1
RPE 9
6
Bicep Curl (Cable)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 9
2
Tempo Bench Press
2
RPE 9
3
Overhead Tricep Extension (Cable)
2
RPE 9
4
Lateral Raise (Dumbbell)
2
RPE 8
5
Front Raise
1
RPE 9
6
Bicep Curl (Cable)
2
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
RPE 6
2
Tempo Bench Press
2
RPE 6
3
Overhead Tricep Extension (Cable)
2
RPE 6
4
Lateral Raise (Dumbbell)
2
RPE 6
5
Front Raise
1
RPE 6
6
Bicep Curl (Cable)
2
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Single Leg Press
2
RPE 9.5
3
Romanian Deadlift (Barbell)
2
RPE 8
4
Sumo Deadlift (Paused)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Single Leg Press
2
RPE 9.5
3
Romanian Deadlift (Barbell)
2
RPE 8
4
Sumo Deadlift (Paused)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Single Leg Press
2
RPE 9.5
3
Romanian Deadlift (Barbell)
2
RPE 8
4
Sumo Deadlift (Paused)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Single Leg Press
2
RPE 9.5
3
Romanian Deadlift (Barbell)
2
RPE 8
4
Sumo Deadlift (Paused)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 8.5
2
Single Leg Press
2
RPE 9.5
3
Romanian Deadlift (Barbell)
2
RPE 8
4
Sumo Deadlift (Paused)
2
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
RPE 6
2
Single Leg Press
2
RPE 6
3
Romanian Deadlift (Barbell)
2
RPE 6
4
Sumo Deadlift (Paused)
2
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 8
2
Underhand Lat Pulldown
2
RPE 8.5
3
Easy Curl Bent-Over Row
3
RPE 9
4
Hammer Curl (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
2
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 8
2
Underhand Lat Pulldown
2
RPE 8.5
3
Easy Curl Bent-Over Row
3
RPE 9
4
Hammer Curl (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
2
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 8
2
Underhand Lat Pulldown
2
RPE 8.5
3
Easy Curl Bent-Over Row
3
RPE 9
4
Hammer Curl (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
2
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 8
2
Underhand Lat Pulldown
2
RPE 8.5
3
Easy Curl Bent-Over Row
3
RPE 9
4
Hammer Curl (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
2
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 8
2
Underhand Lat Pulldown
2
RPE 8.5
3
Easy Curl Bent-Over Row
3
RPE 9
4
Hammer Curl (Dumbbell)
3
RPE 8
5
Lateral Raise (Dumbbell)
2
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
RPE 6
2
Underhand Lat Pulldown
2
RPE 6
3
Easy Curl Bent-Over Row
3
RPE 6
4
Hammer Curl (Dumbbell)
3
RPE 6
5
Lateral Raise (Dumbbell)
2
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
@8
2
Pec Deck (Machine)
2 Sets
@8.5
3
Dip (Bodyweight)
2 Sets
@8
4
Push Up
2 Sets
@9
5
Lateral Raise (Dumbbell)
2 Sets
@8
6
Bicep Curl (Cable)
2 Sets
@8
Day 2
1
Leg Press
2 Sets
@9.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
@9
3
Hamstring Curl
3 Sets
@8
4
Hip Adductor (Machine)
2 Sets
@8
Day 3
1
Chest Supported Row (Machine)
2 Sets
@8
2
Single Arm Row (Cable)
2 Sets
@9
3
Lat Pulldown
2 Sets
@8
4
Shrug (Barbell)
2 Sets
@9.5
5
Hammer Curl (Dumbbell)
3 Sets
@8
6
Lateral Raise (Dumbbell)
2 Sets
@9
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
@9
2
Tempo Bench Press
2 Sets
@9
3
Overhead Tricep Extension (Cable)
2 Sets
@9
4
Lateral Raise (Dumbbell)
2 Sets
@8
5
Front Raise
1 Set
@9
6
Bicep Curl (Cable)
2 Sets
@8
Day 5
1
Squat (Barbell)
2 Sets
@8.5
2
Single Leg Press
2 Sets
@9.5
3
Romanian Deadlift (Barbell)
2 Sets
@8
4
Sumo Deadlift (Paused)
2 Sets
@8
Day 6
1
Lat Pulldown
2 Sets
@8
2
Underhand Lat Pulldown
2 Sets
@8.5
3
Easy Curl Bent-Over Row
3 Sets
@9
4
Hammer Curl (Dumbbell)
3 Sets
@8
5
Lateral Raise (Dumbbell)
2 Sets
@9