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BoostcampPNG

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
    May 07, 2024 10:16
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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