Hypertrophy program | Workout Programs | Boostcamp App |

Hypertrophy program

by Alfonso Cupido

3 athletes joined

Program Description

Hypertrophy

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Jan 29, 2024 10:07

Last Edited

Jul 24, 2024 02:26

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Day 1

1

Bench Press (Barbell)

1 Set

5 Sets

5 Reps

10 Reps

@8.5

@7

2

Dip (Bodyweight)

5 Sets

10 Reps

3

Chest Supported Row (Dumbbell)

4 Sets

1 Set

10 Reps

1 Reps

4

Single Arm Tricep Extension (Cable)

5 Sets

12 Reps

5

Hammer Curl

4 Sets

12 Reps

6

Rear Delt Fly (Dumbbell)

5 Sets

12 Reps

Day 2

1

Deadlift (Barbell)

1 Set

9 Sets

5 Reps

3 Reps

@8.5

@7

2

Stiff Leg Deadlift

3 Sets

8 Reps

3

Shrug (Dumbbell)

3 Sets

15 Reps

4

Hip Thrust (Barbell)

5 Sets

10 Reps

5

Back Extension

5 Sets

10 Reps

Day 3

1

Incline Bench Press (Barbell)

1 Set

5 Sets

5 Reps

10 Reps

@8.5

2

Incline Bench Press (Dumbbell)

5 Sets

12 Reps

3

Seated Wide-Grip Row (Cable)

5 Sets

12 Reps

4

Seated Shoulder Press (Dumbbell)

4 Sets

10 Reps

5

Face Pull

5 Sets

15 Reps

6

Lateral Raise (Dumbbell)

5 Sets

10 Reps

Day 4

1

Squat (Smith Machine)

1 Set

3 Sets

5 Reps

10 Reps

@8.5

@7

2

Leg Press

5 Sets

10 Reps

3

Leg Extension

5 Sets

20 Reps

4

Lying Leg Curl

5 Sets

20 Reps

5

Seated Calf Raise

5 Sets

20 Reps

Day 5

1

Bench Press (Barbell)

1 Set

5 Sets

5 Reps

5 Reps

@8.5

2

Bench Press (Close Grip)

5 Sets

12 Reps

3

Lat Pulldown

5 Sets

12 Reps

4

Incline Bench Press (Smith Machine)

3 Sets

10 Reps

5

Lateral Raise (Dumbbell)

5 Sets

12 Reps

6

Bicep Curl (Dumbbell)

5 Sets

12 Reps