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Dr. Simon’s balanced hypertrophy program

by Simon Levy
1 athletes joined

Program Description

Unlock your potential with Dr. Simon’s Balanced Hypertrophy Program, a dynamic 2-week journey designed for intermediate lifters. This program features 8 meticulously crafted workouts that blend strength and hypertrophy, focusing on key muscle groups each day. With a mix of barbell, dumbbell, and bodyweight exercises, you'll build muscle while enhancing your athletic performance. Get ready to challenge yourself and achieve balanced gains in your garage gym!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 16, 2025 12:51
  • Last Edited
    Sep 16, 2025 01:18
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.1%
Quadriceps
11.7%
Hamstrings
10.1%
Upper Back
9.2%
Lats
8.1%
Chest
7.9%
Abs
7.3%
Triceps
6.6%
Lower Back
5.4%
Front Delts
5.1%
Biceps
4.1%
Rear Delts
3.3%
Adductors
2.5%
Stretching
2.4%
Middle Delts
2.4%
Forearms
0.9%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Walking Lunge
4
10 reps
-
4
Dead Bug
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Walking Lunge
4
10 reps
-
4
Dead Bug
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Chin-Up (Bodyweight)
3
10 reps
-
4
Hammer Curl (Dumbbell)
3
12 reps
-
5
Face Pull
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
4
Side Plank
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Front Squat (Barbell)
3
8 reps
-
3
Glute Bridge (Barbell)
3
12 reps
-
4
Side Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Landmine Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Band Pull Apart
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Landmine Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
12 reps
-
6
Band Pull Apart
2
15 reps
-
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Walking Lunge
4 Sets
10 Reps
-
4
Dead Bug
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
-
4
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
5
Face Pull
2 Sets
15 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Front Squat (Barbell)
3 Sets
8 Reps
-
3
Glute Bridge (Barbell)
3 Sets
12 Reps
-
4
Side Plank
3 Sets
1 mins
-
Day 4
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Landmine Press
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
6
Band Pull Apart
2 Sets
15 Reps
-