"I Gym" 5 Day Intermediate Hypertrophy
Hypertrophy program for intermediate lifters.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Push Press (Barbell) | 3 | 12 reps | @7 |
| 2 | Front Raise | 3 | 15 reps | @7 |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Shoulder Press (Machine) | 3 | 12 reps | @7 |
| 5 | One Arm Lateral Raise (Cable) | 4 | 15 reps | @7 |
| 6 | Single Arm Rear Delt Cable Fly | 4 | 15 reps | @7 |
| 7 | Incline Tricep Extension (Dumbbell) | 4 | 15 reps | @7 |
| 8 | Tricep Rope Push Down (Cable) | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 10 reps | @7 |
| 2 | Leg Press | 4 | 15 reps | @7 |
| 3 | Romanian Deadlift (Barbell) | 3 | 12 reps | @7 |
| 4 | Good Morning | 4 | 12 reps | @7 |
| 5 | Hip Thrust (Machine) | 4 | 15 reps | @7 |
| 6 | Lying Leg Curl | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 12 reps | @7 |
| 2 | Single Arm Row (Dumbbell) | 3 | 12 reps | @7 |
| 3 | Seated Wide-Grip Row (Cable) | 4 | 12 reps | @7 |
| 4 | Lat Pulldown | 4 | 12 reps | @7 |
| 5 | Standing Pullover (Cable) | 4 | 15 reps | @7 |
| 6 | Concentration Curl | 3 | 15 reps | @7 |
| 7 | Bicep Curl (Cable) | 4 | 15 reps | @7 |
| 8 | Hammer Curl | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 12 reps | @7 |
| 2 | Bench Press (Close Grip) | 3 | 12 reps | @7 |
| 3 | Incline Bench Press (Dumbbell) | 3 | 12 reps | @7 |
| 4 | Chest Press (Machine) | 4 | 15 reps | @7 |
| 5 | Cable Crossover | 4 | 15 reps | @7 |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps | @7 |
| 7 | Overhead Tricep Extension (Cable) | 4 | 15 reps | @7 |
| 8 | V-Handle Tricep Pushdown (Cable) | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 10 reps | @7 |
| 2 | Hack Squat | 4 | 12 reps | @7 |
| 3 | Standing Calf Raise | 4 | 20 reps | @7 |
| 4 | Split Squat (Barbell) | 3 | 12 reps | @7 |
| 5 | Cable Crunch | 4 | 15 reps | @7 |
| 6 | Leg Extension | 4 | 15 reps | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, "I Gym" 5 Day Intermediate Hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 80 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
"I Gym" 5 Day Intermediate Hypertrophy is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
"I Gym" 5 Day Intermediate Hypertrophy is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
