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BoostcampPNG

Hypertrophy Mesocycle

by Santiago V.
7 athletes joined

Program Description

Growth, Mass, ROM improvement

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    150 minutes
  • Created
    Jan 22, 2024 09:17
  • Last Edited
    Jul 31, 2024 01:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
2
Seated Overhead Press (Barbell)
4
10-12 reps
3
Dips
3
10-15 reps
4
Chest Fly (Machine)
3
10-15 reps
5
Tricep Extension (Dumbbell)
4
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
2
Seated Overhead Press (Barbell)
4
10-12 reps
3
Dips
3
10-15 reps
4
Chest Fly (Machine)
3
10-15 reps
5
Tricep Extension (Dumbbell)
4
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
2
Seated Overhead Press (Barbell)
4
10-12 reps
3
Dips
3
10-15 reps
4
Chest Fly (Machine)
3
10-15 reps
5
Tricep Extension (Dumbbell)
4
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
2
Seated Overhead Press (Barbell)
4
10-12 reps
3
Dips
3
10-15 reps
4
Chest Fly (Machine)
3
10-15 reps
5
Tricep Extension (Dumbbell)
4
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Push Up
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8-10 reps
2
Seated Overhead Press (Barbell)
4
10-12 reps
3
Dips
3
10-15 reps
4
Chest Fly (Machine)
3
10-15 reps
5
Tricep Extension (Dumbbell)
4
10-15 reps
6
Lateral Raise (Dumbbell)
3
8-12 reps
7
Push Up
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10-15 reps
2
Incline Tricep Extension (Dumbbell)
3
15-20 reps
3
Incline Chest Press (Machine)
4
10-15 reps
4
Pec Deck (Machine)
3
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10-15 reps
2
Incline Tricep Extension (Dumbbell)
3
15-20 reps
3
Incline Chest Press (Machine)
4
10-15 reps
4
Pec Deck (Machine)
3
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10-15 reps
2
Incline Tricep Extension (Dumbbell)
3
15-20 reps
3
Incline Chest Press (Machine)
4
10-15 reps
4
Pec Deck (Machine)
3
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10-15 reps
2
Incline Tricep Extension (Dumbbell)
3
15-20 reps
3
Incline Chest Press (Machine)
4
10-15 reps
4
Pec Deck (Machine)
3
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Push Up
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
5
10-15 reps
2
Incline Tricep Extension (Dumbbell)
3
15-20 reps
3
Incline Chest Press (Machine)
4
10-15 reps
4
Pec Deck (Machine)
3
10-15 reps
5
One Arm Lateral Raise (Cable)
3
10-15 reps
6
Push Up
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
2
Stiff Leg Deadlift
4
10-12 reps
3
Leg Press (45 Degrees)
5
10 reps
4
Lying Leg Curl
5
10 reps
5
Seated Calf Raise
4
15-20 reps
6
Squat (Bodyweight)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
2
Bent Over Row (Barbell)
4
8-12 reps
3
Lat Prayer
3
15-20 reps
4
Seated Wide-Grip Row (Cable)
4
10-15 reps
5
Face Pull
3
15-20 reps
6
Bicep Curl (Cable)
3
10-15 reps
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
8-10 Reps
2
Seated Overhead Press (Barbell)
4 Sets
10-12 Reps
3
Dips
3 Sets
10-15 Reps
4
Chest Fly (Machine)
3 Sets
10-15 Reps
5
Tricep Extension (Dumbbell)
4 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
7
Push Up
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 5
1
Squat (Barbell)
4 Sets
10-15 Reps
2
Stiff Leg Deadlift
4 Sets
10-12 Reps
3
Leg Press (45 Degrees)
5 Sets
10 Reps
4
Lying Leg Curl
5 Sets
10 Reps
5
Seated Calf Raise
4 Sets
15-20 Reps
6
Squat (Bodyweight)
1 Set
AMRAP
@10
Day 6
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Wide Grip Pull-Up
3 Sets
10-15 Reps
2
Bent Over Row (Barbell)
4 Sets
8-12 Reps
3
Lat Prayer
3 Sets
15-20 Reps
4
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
5
Face Pull
3 Sets
15-20 Reps
6
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
5 Sets
10-15 Reps
2
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
3
Incline Chest Press (Machine)
4 Sets
10-15 Reps
4
Pec Deck (Machine)
3 Sets
10-15 Reps
5
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
6
Push Up
1 Set
AMRAP
@10