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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
    Jun 18, 2025 10:35

Summary

Unleash your potential with "My OG Hypertrophy," a focused 4-week program designed for serious lifters looking to pack on muscle. Comprising three intense training days per week, this program utilizes supersets to maximize your time and effort, targeting all major muscle groups for balanced growth. Expect a mix of dumbbell, barbell, and cable exercises, with carefully structured rep ranges to push your limits. Get ready to transform your physique and build strength like never before!
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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
-