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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
    May 07, 2024 10:24
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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