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BoostcampPNG
Hypertrophy 5 day 4 week
by Adrian L.
1 athletes joined
Program Description
Own purpose
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 03, 2024 03:38
Last Edited
Jul 07, 2024 04:20
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Week 1
1 / 4 Weeks
Day 3
1
Squat (Barbell)
3 Sets
10-12 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@8
4
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
5
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Skull Crusher
3 Sets
12-15 Reps
@8
4
Pec Fly (Dumbbell)
2 Sets
15-20 Reps
@8
5
Face Pull
2 Sets
15-20 Reps
@8
6
Deficit Push Up
2 Sets
AMRAP
@8
Day 4
1
T-Bar Row
3 Sets
10-12 Reps
@8
2
Seated Row (Machine)
3 Sets
12-15 Reps
@8
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Wrist Curls
2 Sets
12-15 Reps
@8
Day 5
1
Front Foot Elevated Lunge
3 Sets
10-12 Reps
@8
2
Pull-Up (Assisted)
3 Sets
12-15 Reps
@8
3
Upright Row (Cable)
3 Sets
15-20 Reps
@8
4
Standing Calf Raise
2 Sets
15-20 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
Day 2
1
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8
4
Straight Bar Lat Extension
3 Sets
12-15 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
6
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Skull Crusher
3 Sets
12-15 Reps
@8
4
Pec Fly (Dumbbell)
2 Sets
15-20 Reps
@8
5
Face Pull
2 Sets
15-20 Reps
@8
6
Deficit Push Up
2 Sets
AMRAP
@8
Day 2
1
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8
4
Straight Bar Lat Extension
3 Sets
12-15 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
6
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10-12 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@8
4
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
5
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 4
1
T-Bar Row
3 Sets
10-12 Reps
@8
2
Seated Row (Machine)
3 Sets
12-15 Reps
@8
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Wrist Curls
2 Sets
12-15 Reps
@8
Day 5
1
Front Foot Elevated Lunge
3 Sets
10-12 Reps
@8
2
Pull-Up (Assisted)
3 Sets
12-15 Reps
@8
3
Upright Row (Cable)
3 Sets
15-20 Reps
@8
4
Standing Calf Raise
2 Sets
15-20 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Skull Crusher
3 Sets
12-15 Reps
@8
4
Pec Fly (Dumbbell)
2 Sets
15-20 Reps
@8
5
Face Pull
2 Sets
15-20 Reps
@8
6
Deficit Push Up
2 Sets
AMRAP
@8
Day 2
1
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8
4
Straight Bar Lat Extension
3 Sets
12-15 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
6
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10-12 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@8
4
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
5
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 4
1
T-Bar Row
3 Sets
10-12 Reps
@8
2
Seated Row (Machine)
3 Sets
12-15 Reps
@8
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Wrist Curls
2 Sets
12-15 Reps
@8
Day 5
1
Front Foot Elevated Lunge
3 Sets
10-12 Reps
@8
2
Pull-Up (Assisted)
3 Sets
12-15 Reps
@8
3
Upright Row (Cable)
3 Sets
15-20 Reps
@8
4
Standing Calf Raise
2 Sets
15-20 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Close Grip)
3 Sets
8-12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Skull Crusher
3 Sets
12-15 Reps
@8
4
Pec Fly (Dumbbell)
2 Sets
15-20 Reps
@8
5
Face Pull
2 Sets
15-20 Reps
@8
6
Deficit Push Up
2 Sets
AMRAP
@8
Day 2
1
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8
4
Straight Bar Lat Extension
3 Sets
12-15 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
6
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
10-12 Reps
@8
2
Good Morning
3 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@8
4
Seated Hamstring Curl
3 Sets
15-20 Reps
@8
5
Hanging Leg Raise
2 Sets
12-15 Reps
@8
Day 4
1
T-Bar Row
3 Sets
10-12 Reps
@8
2
Seated Row (Machine)
3 Sets
12-15 Reps
@8
3
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Wrist Curls
2 Sets
12-15 Reps
@8
Day 5
1
Front Foot Elevated Lunge
3 Sets
10-12 Reps
@8
2
Pull-Up (Assisted)
3 Sets
12-15 Reps
@8
3
Upright Row (Cable)
3 Sets
15-20 Reps
@8
4
Standing Calf Raise
2 Sets
15-20 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@8