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Hypertrophy

by Kyle C.

Program Description

**Hypertrophy Program** Embark on an 8-week journey designed to maximize muscle growth with this comprehensive hypertrophy program. With 32 training days packed with targeted exercises, you'll engage every major muscle group through a variety of movements, including the Incline Bench Press and Wide Grip Lat Pulldown. Each workout is meticulously structured to challenge your limits, ensuring progressive overload and optimal results. Get ready to transform your physique and build the strength you've always desired!

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2026 05:19
  • Last Edited
    Mar 18, 2026 05:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Triceps
9.8%
Biceps
9.8%
Hamstrings
9.1%
Chest
7.6%
Lats
7.6%
Glutes
7.6%
Front Delts
7.2%
Quadriceps
6.1%
Middle Delts
4.5%
Rear Delts
3.8%
Forearms
3%
Calves
3%
Lower Back
3%
Adductors
3%
Abductors
1.5%
Abs
1.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Wide Grip Lat Pulldown
2
-
4
Single Arm Row (Cable)
1
-
5
T-Bar Row
2
-
6
Kelso Shrug
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
2
-
12
Reverse Pec Deck
1
-
13
Hammer Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Wide Grip Lat Pulldown
2
-
4
Single Arm Row (Cable)
1
-
5
T-Bar Row
2
-
6
Kelso Shrug
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
2
-
12
Reverse Pec Deck
1
-
13
Hammer Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Wide Grip Lat Pulldown
2
-
4
Single Arm Row (Cable)
1
-
5
T-Bar Row
2
-
6
Kelso Shrug
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
2
-
12
Reverse Pec Deck
1
-
13
Hammer Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Wide Grip Lat Pulldown
2
-
4
Single Arm Row (Cable)
1
-
5
T-Bar Row
2
-
6
Kelso Shrug
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
2
-
12
Reverse Pec Deck
1
-
13
Hammer Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Wide Grip Lat Pulldown
2
-
4
Single Arm Row (Cable)
1
-
5
T-Bar Row
2
-
6
Kelso Shrug
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
2
-
12
Reverse Pec Deck
1
-
13
Hammer Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Wide Grip Lat Pulldown
2
-
4
Single Arm Row (Cable)
1
-
5
T-Bar Row
2
-
6
Kelso Shrug
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
2
-
12
Reverse Pec Deck
1
-
13
Hammer Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Wide Grip Lat Pulldown
2
-
4
Single Arm Row (Cable)
1
-
5
T-Bar Row
2
-
6
Kelso Shrug
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
2
-
12
Reverse Pec Deck
1
-
13
Hammer Curl (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
-
2
Chest Fly (Machine)
1
-
3
Wide Grip Lat Pulldown
2
-
4
Single Arm Row (Cable)
1
-
5
T-Bar Row
2
-
6
Kelso Shrug
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
2
-
12
Reverse Pec Deck
1
-
13
Hammer Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Single Arm Row (Cable)
1
-
3
T-Bar Row
2
-
4
Kelso Shrug
2
-
5
Incline Bench Press (Barbell)
2
-
6
Chest Fly (Machine)
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
1
-
12
Reverse Pec Deck
2
-
13
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Single Arm Row (Cable)
1
-
3
T-Bar Row
2
-
4
Kelso Shrug
2
-
5
Incline Bench Press (Barbell)
2
-
6
Chest Fly (Machine)
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
1
-
12
Reverse Pec Deck
2
-
13
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Single Arm Row (Cable)
1
-
3
T-Bar Row
2
-
4
Kelso Shrug
2
-
5
Incline Bench Press (Barbell)
2
-
6
Chest Fly (Machine)
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
1
-
12
Reverse Pec Deck
2
-
13
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Single Arm Row (Cable)
1
-
3
T-Bar Row
2
-
4
Kelso Shrug
2
-
5
Incline Bench Press (Barbell)
2
-
6
Chest Fly (Machine)
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
1
-
12
Reverse Pec Deck
2
-
13
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Single Arm Row (Cable)
1
-
3
T-Bar Row
2
-
4
Kelso Shrug
2
-
5
Incline Bench Press (Barbell)
2
-
6
Chest Fly (Machine)
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
1
-
12
Reverse Pec Deck
2
-
13
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Single Arm Row (Cable)
1
-
3
T-Bar Row
2
-
4
Kelso Shrug
2
-
5
Incline Bench Press (Barbell)
2
-
6
Chest Fly (Machine)
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
1
-
12
Reverse Pec Deck
2
-
13
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Single Arm Row (Cable)
1
-
3
T-Bar Row
2
-
4
Kelso Shrug
2
-
5
Incline Bench Press (Barbell)
2
-
6
Chest Fly (Machine)
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
1
-
12
Reverse Pec Deck
2
-
13
Hammer Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Single Arm Row (Cable)
1
-
3
T-Bar Row
2
-
4
Kelso Shrug
2
-
5
Incline Bench Press (Barbell)
2
-
6
Chest Fly (Machine)
2
-
7
Lateral Raise (Cable)
2
-
8
Shoulder Press (Machine)
1
-
9
Preacher Curl (EZ Bar)
2
-
10
Single Arm Tricep Extension (Cable)
2
-
11
JM Press
1
-
12
Reverse Pec Deck
2
-
13
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
-
2
Chest Fly (Machine)
1 Set
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
Single Arm Row (Cable)
1 Set
-
5
T-Bar Row
2 Sets
-
6
Kelso Shrug
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Shoulder Press (Machine)
1 Set
-
9
Preacher Curl (EZ Bar)
2 Sets
-
10
Single Arm Tricep Extension (Cable)
2 Sets
-
11
JM Press
2 Sets
-
12
Reverse Pec Deck
1 Set
-
13
Hammer Curl (Cable)
2 Sets
-
Day 2
1
Standing Calf Raise
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Stiff Leg Deadlift
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
Day 3
1
Wide Grip Lat Pulldown
2 Sets
-
2
Single Arm Row (Cable)
1 Set
-
3
T-Bar Row
2 Sets
-
4
Kelso Shrug
2 Sets
-
5
Incline Bench Press (Barbell)
2 Sets
-
6
Chest Fly (Machine)
2 Sets
-
7
Lateral Raise (Cable)
2 Sets
-
8
Shoulder Press (Machine)
1 Set
-
9
Preacher Curl (EZ Bar)
2 Sets
-
10
Single Arm Tricep Extension (Cable)
2 Sets
-
11
JM Press
1 Set
-
12
Reverse Pec Deck
2 Sets
-
13
Hammer Curl (Cable)
2 Sets
-
Day 4
1
Standing Calf Raise
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Stiff Leg Deadlift
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-