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The Growth Protocol

by Isaac
3 athletes joined

Program Description

To help intermediate lifters and other advanced athletes get to the next level. Even beginners can use this program providing that they be patent with themselves.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2024 12:58
  • Last Edited
    Aug 11, 2025 03:07

Summary

Unlock your potential with The Growth Protocol, a focused 5-week program designed for serious lifters looking to build strength and muscle. Committing just four days a week, you'll engage in a variety of exercises targeting all major muscle groups, from incline bench presses to high bar squats. Each session is carefully structured to maximize hypertrophy and improve your overall performance. Get ready to push your limits and achieve the gains you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.5%
Upper Back
9.1%
Chest
8%
Triceps
8%
Quadriceps
8%
Front Delts
7.7%
Middle Delts
7.7%
Lats
7.7%
Biceps
7.5%
Calves
6.8%
Abs
6.4%
Adductors
5%
Glutes
4.5%
Lower Back
1.4%
Rear Delts
1.4%
Forearms
0.9%
Abductors
0.5%
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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
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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
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Chest Fly (Machine)
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-10 reps
-
5
Overhead Tricep Extension (Dumbbell)
2
8-12 reps
-
6
Bicep Curl (EZ Bar)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
3
6-15 reps
-
2
Seated Hamstring Curl
2
6-10 reps
-
3
High Bar Squat (Barbell)
2
6-10 reps
-
4
Leg Extension
3
8-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Abs Crunch (Machine)
2
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
8-12 reps
-
2
Chest Supported Row (Machine)
3
6-10 reps
-
3
Pull-Up (Bodyweight)
2
6-10 reps
-
4
Bench Press (Barbell)
3
5-10 reps
-
5
Bicep Curl (Cable)
2
8-12 reps
-
6
Tricep Pushdown (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
6-15 reps
-
2
Stiff Leg Deadlift
2
5-10 reps
-
3
Lying Leg Curl
2
8-12 reps
-
4
Leg Press (45 Degrees)
2
5-12 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
6
Leg Raise (Captain's Chair)
2
6-12 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
2
Chest Fly (Machine)
2 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
4
Dumbbell Row
3 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
-
Day 2
1
Single Leg Calf Raise
3 Sets
6-15 Reps
-
2
Seated Hamstring Curl
2 Sets
6-10 Reps
-
3
High Bar Squat (Barbell)
2 Sets
6-10 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
2 Sets
6-12 Reps
-
Day 3
1
Lateral Raise (Machine)
3 Sets
8-12 Reps
-
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
3
Pull-Up (Bodyweight)
2 Sets
6-10 Reps
-
4
Bench Press (Barbell)
3 Sets
5-10 Reps
-
5
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Calf Raise (Leg Press)
3 Sets
6-15 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-10 Reps
-
3
Lying Leg Curl
2 Sets
8-12 Reps
-
4
Leg Press (45 Degrees)
2 Sets
5-12 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
6
Leg Raise (Captain's Chair)
2 Sets
6-12 Reps
-