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A.Fit Hypertrophy(PLP)

by Coach Andrew
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
    May 03, 2025 03:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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