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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 23, 2025 09:54

Summary

Unleash your strength with the "Old Man Hypertrophy" program, a focused 6-week journey designed for those ready to build muscle and enhance their lifting game. With five training days each week, you'll engage in a variety of exercises, including dumbbell and machine movements targeting all major muscle groups. This program emphasizes progressive overload and proper form, ensuring you maximize your gains while minimizing injury risk. Get ready to redefine your limits and achieve the physique you've always wanted!
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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
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