logo
BoostcampPNG

Old man Hypertrophy

by Jason P.

Program Description

Volume workouts without dedicated leg days

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 12:35
  • Last Edited
    Jul 15, 2025 02:27
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
7
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
7
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
7
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
7
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
7
Standing Calf Raise
4
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
4
15 reps
RPE 8
7
Standing Calf Raise
4
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Pullover (Machine)
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Pullover (Machine)
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Pullover (Machine)
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Pullover (Machine)
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Pullover (Machine)
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 8
2
Seated Row (Cable)
4
15 reps
RPE 8
3
Pullover (Machine)
4
15 reps
RPE 8
4
Leg Curl
4
15 reps
RPE 8
5
Bicep Curl (Dumbbell)
4
15 reps
RPE 8
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Pec Deck (Machine)
4
15 reps
RPE 8
3
Chest Supported Row (Machine)
4
15 reps
RPE 8
4
Leg Press
4
15 reps
RPE 8
5
Leg Curl
4
15 reps
RPE 8
6
Lateral Raise (Cable)
4
20 reps
RPE 8
7
Rear Delt Fly (Machine)
4
20 reps
RPE 8
8
Hyperextension
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Pec Deck (Machine)
4
15 reps
RPE 8
3
Chest Supported Row (Machine)
4
15 reps
RPE 8
4
Leg Press
4
15 reps
RPE 8
5
Leg Curl
4
15 reps
RPE 8
6
Lateral Raise (Cable)
4
20 reps
RPE 8
7
Rear Delt Fly (Machine)
4
20 reps
RPE 8
8
Hyperextension
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Pec Deck (Machine)
4
15 reps
RPE 8
3
Chest Supported Row (Machine)
4
15 reps
RPE 8
4
Leg Press
4
15 reps
RPE 8
5
Leg Curl
4
15 reps
RPE 8
6
Lateral Raise (Cable)
4
20 reps
RPE 8
7
Rear Delt Fly (Machine)
4
20 reps
RPE 8
8
Hyperextension
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Pec Deck (Machine)
4
15 reps
RPE 8
3
Chest Supported Row (Machine)
4
15 reps
RPE 8
4
Leg Press
4
15 reps
RPE 8
5
Leg Curl
4
15 reps
RPE 8
6
Lateral Raise (Cable)
4
20 reps
RPE 8
7
Rear Delt Fly (Machine)
4
20 reps
RPE 8
8
Hyperextension
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Pec Deck (Machine)
4
15 reps
RPE 8
3
Chest Supported Row (Machine)
4
15 reps
RPE 8
4
Leg Press
4
15 reps
RPE 8
5
Leg Curl
4
15 reps
RPE 8
6
Lateral Raise (Cable)
4
20 reps
RPE 8
7
Rear Delt Fly (Machine)
4
20 reps
RPE 8
8
Hyperextension
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Pec Deck (Machine)
4
15 reps
RPE 8
3
Chest Supported Row (Machine)
4
15 reps
RPE 8
4
Leg Press
4
15 reps
RPE 8
5
Leg Curl
4
15 reps
RPE 8
6
Lateral Raise (Cable)
4
20 reps
RPE 8
7
Rear Delt Fly (Machine)
4
20 reps
RPE 8
8
Hyperextension
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Cable Crossover
4
15 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Bench Press (Close Grip)
4
15 reps
RPE 8
5
Dip (Bodyweight)
4
12 reps
RPE 8
6
Standing Calf Raise
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Cable Crossover
4
15 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Bench Press (Close Grip)
4
15 reps
RPE 8
5
Dip (Bodyweight)
4
12 reps
RPE 8
6
Standing Calf Raise
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Cable Crossover
4
15 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Bench Press (Close Grip)
4
15 reps
RPE 8
5
Dip (Bodyweight)
4
12 reps
RPE 8
6
Standing Calf Raise
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Cable Crossover
4
15 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Bench Press (Close Grip)
4
15 reps
RPE 8
5
Dip (Bodyweight)
4
12 reps
RPE 8
6
Standing Calf Raise
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Cable Crossover
4
15 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Bench Press (Close Grip)
4
15 reps
RPE 8
5
Dip (Bodyweight)
4
12 reps
RPE 8
6
Standing Calf Raise
4
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 8
2
Cable Crossover
4
15 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Bench Press (Close Grip)
4
15 reps
RPE 8
5
Dip (Bodyweight)
4
12 reps
RPE 8
6
Standing Calf Raise
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Single Leg Press
4
15 reps
RPE 8
5
Leg Extension Single Leg
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Single Leg Press
4
15 reps
RPE 8
5
Leg Extension Single Leg
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Single Leg Press
4
15 reps
RPE 8
5
Leg Extension Single Leg
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Single Leg Press
4
15 reps
RPE 8
5
Leg Extension Single Leg
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Single Leg Press
4
15 reps
RPE 8
5
Leg Extension Single Leg
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
12 reps
-
2
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Single Leg Press
4
15 reps
RPE 8
5
Leg Extension Single Leg
4
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@8
3
Leg Press
4 Sets
15 Reps
@8
4
Leg Extension
4 Sets
15 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
7
Standing Calf Raise
4 Sets
20 Reps
@8
Day 2
1
Lat Pulldown
4 Sets
12 Reps
@8
2
Seated Row (Cable)
4 Sets
15 Reps
@8
3
Pullover (Machine)
4 Sets
15 Reps
@8
4
Leg Curl
4 Sets
15 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@8
6
Hammer Curl (Dumbbell)
4 Sets
15 Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8
2
Pec Deck (Machine)
4 Sets
15 Reps
@8
3
Chest Supported Row (Machine)
4 Sets
15 Reps
@8
4
Leg Press
4 Sets
15 Reps
@8
5
Leg Curl
4 Sets
15 Reps
@8
6
Lateral Raise (Cable)
4 Sets
20 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
20 Reps
@8
8
Hyperextension
3 Sets
20 Reps
@8
Day 4
1
Chest Press (Machine)
4 Sets
12 Reps
@8
2
Cable Crossover
4 Sets
15 Reps
@8
3
Lying Leg Curl
4 Sets
12 Reps
@8
4
Bench Press (Close Grip)
4 Sets
15 Reps
@8
5
Dip (Bodyweight)
4 Sets
12 Reps
@8
6
Standing Calf Raise
4 Sets
20 Reps
@8
Day 5
1
Pull-Up (Bodyweight)
4 Sets
12 Reps
-
2
Chest Supported Row (Machine)
4 Sets
12 Reps
@8
3
Lateral Raise (Cable)
4 Sets
20 Reps
@8
4
Single Leg Press
4 Sets
15 Reps
@8
5
Leg Extension Single Leg
4 Sets
15 Reps
@8