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Hypertrophy Mesocycle

by Santiago V.
8 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
    Aug 21, 2025 11:04

Summary

Unlock your muscle-building potential with the Hypertrophy Mesocycle, a comprehensive 5-week program designed for dedicated lifters. Committing to six days a week, you'll engage in targeted workouts that emphasize progressive overload and muscle endurance across all major muscle groups. Each session includes a mix of compound and isolation exercises, ensuring you maximize gains while honing your technique. With a focus on controlled movements and full range of motion, this program is your roadmap to achieving a stronger, more muscular physique. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Hamstrings
12.4%
Chest
10%
Lats
9.8%
Triceps
9%
Quadriceps
8.3%
Glutes
7.6%
Front Delts
7%
Biceps
6.1%
Middle Delts
4.1%
Calves
3.3%
Rear Delts
2.5%
Abs
2.2%
Lower Back
2%
Adductors
1.7%
Abductors
0.8%
Forearms
0.5%
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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