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My OG hypertrophy

by Marko D.
3.0
(1 rating)

Program Description

Upper body focused hypertrophy program.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 20, 2024 03:10
  • Last Edited
    Aug 20, 2024 03:12
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Dumbbell Row
4
8-12 reps
2A
Overhead Press (Dumbbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
3C
Abs Crunch (Weighted)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Dumbbell Row
4
8-12 reps
2A
Overhead Press (Dumbbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
3C
Abs Crunch (Weighted)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Dumbbell Row
4
8-12 reps
2A
Overhead Press (Dumbbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
3C
Abs Crunch (Weighted)
4
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-10 reps
1B
Dumbbell Row
4
8-12 reps
2A
Overhead Press (Dumbbell)
4
6-12 reps
2B
Bicep Curl (EZ Bar)
4
6-10 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
3C
Abs Crunch (Weighted)
4
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Hyperextension
4
10-15 reps
3B
Pec Deck (Machine)
4
10-15 reps
3C
Lateral Raise (Machine)
4
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Neck Extension
3
10-15 reps
4C
Neck Flexion
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Hyperextension
4
10-15 reps
3B
Pec Deck (Machine)
4
10-15 reps
3C
Lateral Raise (Machine)
4
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Neck Extension
3
10-15 reps
4C
Neck Flexion
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Hyperextension
4
10-15 reps
3B
Pec Deck (Machine)
4
10-15 reps
3C
Lateral Raise (Machine)
4
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Neck Extension
3
10-15 reps
4C
Neck Flexion
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
1B
Preacher Curl (EZ Bar)
3
6-12 reps
2A
Romanian Deadlift (Barbell)
3
6-10 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Hyperextension
4
10-15 reps
3B
Pec Deck (Machine)
4
10-15 reps
3C
Lateral Raise (Machine)
4
10-15 reps
4A
Bicep Curl (EZ Bar)
3
6-10 reps
4B
Neck Extension
3
10-15 reps
4C
Neck Flexion
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-10 reps
1B
Meadow Row
4
8-12 reps
1C
Cable Crunch
4
10-15 reps
2A
Pull-Up (Bodyweight)
4
10-15 reps
2B
Bench Press (Close Grip)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Chest Fly (Cable)
4
10-15 reps
3C
Bicep Curl (Cable)
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-10 reps
1B
Meadow Row
4
8-12 reps
1C
Cable Crunch
4
10-15 reps
2A
Pull-Up (Bodyweight)
4
10-15 reps
2B
Bench Press (Close Grip)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Chest Fly (Cable)
4
10-15 reps
3C
Bicep Curl (Cable)
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-10 reps
1B
Meadow Row
4
8-12 reps
1C
Cable Crunch
4
10-15 reps
2A
Pull-Up (Bodyweight)
4
10-15 reps
2B
Bench Press (Close Grip)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Chest Fly (Cable)
4
10-15 reps
3C
Bicep Curl (Cable)
4
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-10 reps
1B
Meadow Row
4
8-12 reps
1C
Cable Crunch
4
10-15 reps
2A
Pull-Up (Bodyweight)
4
10-15 reps
2B
Bench Press (Close Grip)
4
8-12 reps
3A
Lateral Raise (Cable)
4
10-15 reps
3B
Chest Fly (Cable)
4
10-15 reps
3C
Bicep Curl (Cable)
4
10-15 reps
Week 1
1 / 4 Weeks
Day 1
1A
Dip (Weighted)
4 Sets
6-10 Reps
1B
Dumbbell Row
4 Sets
8-12 Reps
2A
Overhead Press (Dumbbell)
4 Sets
6-12 Reps
2B
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
3C
Abs Crunch (Weighted)
4 Sets
10-15 Reps
Day 2
1A
Squat (Barbell)
3 Sets
4-8 Reps
1B
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
2A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Hyperextension
4 Sets
10-15 Reps
3B
Pec Deck (Machine)
4 Sets
10-15 Reps
3C
Lateral Raise (Machine)
4 Sets
10-15 Reps
4A
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
4B
Neck Extension
3 Sets
10-15 Reps
4C
Neck Flexion
3 Sets
10-15 Reps
Day 3
1A
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Meadow Row
4 Sets
8-12 Reps
1C
Cable Crunch
4 Sets
10-15 Reps
2A
Pull-Up (Bodyweight)
4 Sets
10-15 Reps
2B
Bench Press (Close Grip)
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Chest Fly (Cable)
4 Sets
10-15 Reps
3C
Bicep Curl (Cable)
4 Sets
10-15 Reps