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Hypertrophy 7

by 7 r

Program Description

Build muscle without losing much strength. A program for powerlifters that want to bulk efficiently.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 10, 2024 12:29
  • Last Edited
    Jun 18, 2025 10:29

Summary

Unlock your muscle-building potential with **Hypertrophy 7**, an intensive 8-week program designed for serious lifters. Training six days a week, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups, ensuring balanced growth and strength. Each workout is meticulously crafted to push your limits, with a focus on progressive overload and proper form. Whether you're looking to pack on size or enhance your lifting technique, this program will guide you every step of the way. Get ready to transform your physique and elevate your training game!
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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
Squat (Barbell)
3
8 reps
70%
2
Sumo Deadlift (Paused)
2
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 7.5
4
Hyperextension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Sumo Deadlift (Paused)
2
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 7.5
4
Hyperextension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Sumo Deadlift (Paused)
2
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 7.5
4
Hyperextension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Sumo Deadlift (Paused)
2
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 7.5
4
Hyperextension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Sumo Deadlift (Paused)
2
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 7.5
4
Hyperextension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Sumo Deadlift (Paused)
2
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 7.5
4
Hyperextension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Sumo Deadlift (Paused)
2
10 reps
RPE 6
3
Leg Press
3
10 reps
RPE 7.5
4
Hyperextension
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
1 reps
95%
95%
2
Bench Press (Barbell)
3
8 reps
50%
3
Sumo Deadlift (Barbell)
3
8 reps
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
4
Plank
1
AMRAP
RPE 8
5
Side Plank
1
AMRAP
RPE 8
6
Ab Wheel
2
AMRAP
RPE 7
7
Suitcase Carry
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
4
Plank
1
AMRAP
RPE 8
5
Side Plank
1
AMRAP
RPE 8
6
Ab Wheel
2
AMRAP
RPE 7
7
Suitcase Carry
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
4
Plank
1
AMRAP
RPE 8
5
Side Plank
1
AMRAP
RPE 8
6
Ab Wheel
2
AMRAP
RPE 7
7
Suitcase Carry
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
4
Plank
1
AMRAP
RPE 8
5
Side Plank
1
AMRAP
RPE 8
6
Ab Wheel
2
AMRAP
RPE 7
7
Suitcase Carry
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
4
Plank
1
AMRAP
RPE 8
5
Side Plank
1
AMRAP
RPE 8
6
Ab Wheel
2
AMRAP
RPE 7
7
Suitcase Carry
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
4
Plank
1
AMRAP
RPE 8
5
Side Plank
1
AMRAP
RPE 8
6
Ab Wheel
2
AMRAP
RPE 7
7
Suitcase Carry
2
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
4
Plank
1
AMRAP
RPE 8
5
Side Plank
1
AMRAP
RPE 8
6
Ab Wheel
2
AMRAP
RPE 7
7
Suitcase Carry
2
AMRAP
RPE 7
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
1 reps
90%
90%
2
Sumo Deadlift (Barbell)
3
8 reps
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Barbell)
3
8 reps
70%
3
Hyperextension
2
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Barbell)
3
8 reps
70%
3
Hyperextension
2
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Barbell)
3
8 reps
70%
3
Hyperextension
2
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Barbell)
3
8 reps
70%
3
Hyperextension
2
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Barbell)
3
8 reps
70%
3
Hyperextension
2
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Barbell)
3
8 reps
70%
3
Hyperextension
2
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
2
Squat (Barbell)
3
8 reps
70%
3
Hyperextension
2
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Standing Calf Raise
3
10 reps
RPE 7
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Plank
1
AMRAP
RPE 8
6
Side Plank
1
AMRAP
RPE 8
7
Ab Wheel
2
AMRAP
RPE 7
8
Suitcase Carry
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Plank
1
AMRAP
RPE 8
6
Side Plank
1
AMRAP
RPE 8
7
Ab Wheel
2
AMRAP
RPE 7
8
Suitcase Carry
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Plank
1
AMRAP
RPE 8
6
Side Plank
1
AMRAP
RPE 8
7
Ab Wheel
2
AMRAP
RPE 7
8
Suitcase Carry
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Plank
1
AMRAP
RPE 8
6
Side Plank
1
AMRAP
RPE 8
7
Ab Wheel
2
AMRAP
RPE 7
8
Suitcase Carry
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Plank
1
AMRAP
RPE 8
6
Side Plank
1
AMRAP
RPE 8
7
Ab Wheel
2
AMRAP
RPE 7
8
Suitcase Carry
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Plank
1
AMRAP
RPE 8
6
Side Plank
1
AMRAP
RPE 8
7
Ab Wheel
2
AMRAP
RPE 7
8
Suitcase Carry
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Dip (Weighted)
3
8 reps
RPE 7
4
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
5
Plank
1
AMRAP
RPE 8
6
Side Plank
1
AMRAP
RPE 8
7
Ab Wheel
2
AMRAP
RPE 7
8
Suitcase Carry
2
AMRAP
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
2
3 reps
1 reps
90%
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Rear Delt Fly (Machine)
3
10 reps
RPE 6
5
Bicep Curl (Cable)
3
10 reps
RPE 8
6
Hammer Curl
2
10 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
70%
2
Sumo Deadlift (Paused)
2 Sets
10 Reps
@6
3
Leg Press
3 Sets
10 Reps
@7.5
4
Hyperextension
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7.5
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
4
Plank
1 Set
AMRAP
@8
5
Side Plank
1 Set
AMRAP
@8
6
Ab Wheel
2 Sets
AMRAP
@7
7
Suitcase Carry
2 Sets
AMRAP
@7
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
2
Squat (Barbell)
3 Sets
8 Reps
70%
3
Hyperextension
2 Sets
10 Reps
@7
4
Leg Press
3 Sets
10 Reps
@7
5
Standing Calf Raise
3 Sets
10 Reps
@7
Day 5
1
Bench Press (Barbell)
3 Sets
8 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Dip (Weighted)
3 Sets
8 Reps
@7
4
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
5
Plank
1 Set
AMRAP
@8
6
Side Plank
1 Set
AMRAP
@8
7
Ab Wheel
2 Sets
AMRAP
@7
8
Suitcase Carry
2 Sets
AMRAP
@7
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
@6
5
Bicep Curl (Cable)
3 Sets
10 Reps
@8
6
Hammer Curl
2 Sets
10 Reps
@7