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Hypo Trophy

by Chad R.
4.0
(1 rating)

Program Description

Build Muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 17, 2024 06:11
  • Last Edited
    Jun 18, 2025 09:17

Summary

Embark on a transformative 9-week journey with Hypo Trophy, designed for those looking to build muscle and strength through a focused, three-day-a-week regimen. This program combines heavy compound lifts like the Safety Bar Squat and Deadlift with targeted supersets, ensuring a comprehensive approach to hypertrophy. With a blend of barbell and dumbbell exercises, you'll engage multiple muscle groups while pushing your limits. Get ready to challenge yourself and see real results as you sculpt your physique and enhance your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8-12 reps
RPE 7
2A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 7
3B
T-Bar Row
3
10-15 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8-12 reps
RPE 8
2A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
3B
T-Bar Row
3
10-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
3
12-15 reps
RPE 9
2B
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
3B
T-Bar Row
3
10-15 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8-12 reps
RPE 7
2A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 7
3B
T-Bar Row
3
10-15 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8-12 reps
RPE 8
2A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
3B
T-Bar Row
3
10-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
3
12-15 reps
RPE 9
2B
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
3B
T-Bar Row
3
10-15 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8-12 reps
RPE 7
2A
Bench Press (Dumbbell)
3
12-15 reps
RPE 7
2B
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 7
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 7
3B
T-Bar Row
3
10-15 reps
RPE 7
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8-12 reps
RPE 8
2A
Bench Press (Dumbbell)
3
12-15 reps
RPE 8
2B
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 8
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 8
3B
T-Bar Row
3
10-15 reps
RPE 8
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
8-12 reps
RPE 9
2A
Bench Press (Dumbbell)
3
12-15 reps
RPE 9
2B
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
3A
Chest Fly (Dumbbell)
3
10-15 reps
RPE 9
3B
T-Bar Row
3
10-15 reps
RPE 9
4A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2A
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2B
Goblet Squat
3
AMRAP
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
10-15 reps
RPE 7
4A
Hammer Curl
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2B
Goblet Squat
3
AMRAP
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2A
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2B
Goblet Squat
3
AMRAP
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 9
3B
Lat Pulldown
3
10-15 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2A
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2B
Goblet Squat
3
AMRAP
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
10-15 reps
RPE 7
4A
Hammer Curl
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2B
Goblet Squat
3
AMRAP
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2A
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2B
Goblet Squat
3
AMRAP
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 9
3B
Lat Pulldown
3
10-15 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 7
2A
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2B
Goblet Squat
3
AMRAP
RPE 7
3A
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 7
3B
Lat Pulldown
3
10-15 reps
RPE 7
4A
Hammer Curl
3
12-15 reps
RPE 7
4B
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2A
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2B
Goblet Squat
3
AMRAP
RPE 8
3A
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 8
3B
Lat Pulldown
3
10-15 reps
RPE 8
4A
Hammer Curl
3
12-15 reps
RPE 8
4B
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 9
2A
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2B
Goblet Squat
3
AMRAP
RPE 9
3A
Seated Shoulder Press (Dumbbell)
3
12-15 reps
RPE 9
3B
Lat Pulldown
3
10-15 reps
RPE 9
4A
Hammer Curl
3
12-15 reps
RPE 9
4B
Rear Delt Fly (Dumbbell)
3
15-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
2A
Bench Press (Close Grip)
3
10 reps
RPE 7
2B
Pendlay Row
3
10 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7
3B
Single Arm High Row (Cable)
3
10-12 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4B
Cable Crunch
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2A
Bench Press (Close Grip)
3
10 reps
RPE 8
2B
Pendlay Row
3
10 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3B
Single Arm High Row (Cable)
3
10-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4B
Cable Crunch
3
15-18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Pendlay Row
3
10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Cable Crunch
3
15-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
2A
Bench Press (Close Grip)
3
10 reps
RPE 7
2B
Pendlay Row
3
10 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7
3B
Single Arm High Row (Cable)
3
10-12 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4B
Cable Crunch
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2A
Bench Press (Close Grip)
3
10 reps
RPE 8
2B
Pendlay Row
3
10 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3B
Single Arm High Row (Cable)
3
10-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4B
Cable Crunch
3
15-18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Pendlay Row
3
10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Cable Crunch
3
15-18 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 7
2A
Bench Press (Close Grip)
3
10 reps
RPE 7
2B
Pendlay Row
3
10 reps
RPE 7
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 7
3B
Single Arm High Row (Cable)
3
10-12 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4B
Cable Crunch
3
15-18 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 8
2A
Bench Press (Close Grip)
3
10 reps
RPE 8
2B
Pendlay Row
3
10 reps
RPE 8
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8
3B
Single Arm High Row (Cable)
3
10-12 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
4B
Cable Crunch
3
15-18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Pendlay Row
3
10 reps
RPE 9
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9
3B
Single Arm High Row (Cable)
3
10-12 reps
RPE 9
4A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
4B
Cable Crunch
3
15-18 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Safety Bar Squat
3 Sets
8-12 Reps
@7
2A
Bench Press (Dumbbell)
3 Sets
12-15 Reps
@7
2B
Romanian Deadlift (Dumbbell)
3 Sets
10-15 Reps
@7
3A
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@7
3B
T-Bar Row
3 Sets
10-15 Reps
@7
4A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@7
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@7
2A
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7
2B
Goblet Squat
3 Sets
AMRAP
@7
3A
Seated Shoulder Press (Dumbbell)
3 Sets
12-15 Reps
@7
3B
Lat Pulldown
3 Sets
10-15 Reps
@7
4A
Hammer Curl
3 Sets
12-15 Reps
@7
4B
Rear Delt Fly (Dumbbell)
3 Sets
15-18 Reps
@7
Day 3
1
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@7
2A
Bench Press (Close Grip)
3 Sets
10 Reps
@7
2B
Pendlay Row
3 Sets
10 Reps
@7
3A
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
@7
3B
Single Arm High Row (Cable)
3 Sets
10-12 Reps
@7
4A
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
4B
Cable Crunch
3 Sets
15-18 Reps
@7