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Hypertropy

by charles S.
1 athletes joined

Program Description

Muscle gain 👍🏽 have fun and don’t make it complicated it’s simple.stretch after all sessions and be hydrated.make sure it’s all quality slow and controlled reps. Try to progress by adding more reps and once that gets easy add more weight.

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jun 02, 2024 01:37
  • Last Edited
    Jun 18, 2025 08:00

Summary

Unlock your muscle-building potential with the Hypertrophy program, designed for serious lifters ready to transform their physique over 12 weeks. This 4-day-per-week regimen focuses on targeted strength training, emphasizing compound and isolation movements for optimal growth. Each session is meticulously crafted to push your limits, featuring exercises like the Bench Press, Incline Dumbbell Press, and Cable Flys, ensuring a comprehensive approach to hypertrophy. Get ready to sculpt your chest and triceps while building a solid core and shoulders, all within a full gym setup. Embrace the challenge and watch your body evolve!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Single Arm Tricep Extension (Cable)
3
12 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
3
12 reps
-
2
Plank
2
1 mins
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
High Pull
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Arnold Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Pullover (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Seated Dumbbell Curl
3
10 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Concentration Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Romanian Deadlift (Dumbbell)
3
12 reps
-
5
Standing Calf Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Dip (Bodyweight)
3 Sets
8 Reps
-
Day 2
1
Decline Crunch
3 Sets
12 Reps
-
2
Plank
2 Sets
1 mins
-
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
4
High Pull
3 Sets
12 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Arnold Press
3 Sets
10 Reps
-
Day 3
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2
Pullover (Machine)
3 Sets
12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Seated Dumbbell Curl
3 Sets
10 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
7
Concentration Curl
3 Sets
10 Reps
-
Day 4
1
Squat (Paused)
3 Sets
8 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
12 Reps
-