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!

Muscle Engagement

Front

Back

MuscleSet

Front Delts

13.1%

Biceps

11.9%

Middle Delts

11.6%

Chest

11.2%

Triceps

9.3%

Upper Back

7.9%

Abs

6.5%

Lats

6.4%

Hamstrings

4.4%

Glutes

Lower Back

3.9%

Neck

3.7%

Quadriceps

2.2%

Forearms

1.7%

Rear Delts

1.5%

Adductors

0.7%

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Dip (Weighted)

6-10 reps

Dumbbell Row

8-12 reps

Overhead Press (Dumbbell)

6-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Abs Crunch (Weighted)

10-15 reps

Day 1

Dip (Weighted)

6-10 reps

Dumbbell Row

8-12 reps

Overhead Press (Dumbbell)

6-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Abs Crunch (Weighted)

10-15 reps

Day 1

Dip (Weighted)

6-10 reps

Dumbbell Row

8-12 reps

Overhead Press (Dumbbell)

6-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Abs Crunch (Weighted)

10-15 reps

Day 1

Dip (Weighted)

6-10 reps

Dumbbell Row

8-12 reps

Overhead Press (Dumbbell)

6-12 reps

Bicep Curl (EZ Bar)

6-10 reps

Lateral Raise (Cable)

10-15 reps

Tricep Rope Push Down (Cable)

10-15 reps

Abs Crunch (Weighted)

10-15 reps

Day 2

Squat (Barbell)

4-8 reps

Preacher Curl (EZ Bar)

6-12 reps

Romanian Deadlift (Barbell)

6-10 reps

Upright Row (Barbell)

10-15 reps

Hyperextension

10-15 reps

Pec Deck (Machine)

10-15 reps

Lateral Raise (Machine)

10-15 reps

Bicep Curl (EZ Bar)

6-10 reps

Neck Extension

10-15 reps

Neck Flexion

10-15 reps

Day 2

Squat (Barbell)

4-8 reps

Preacher Curl (EZ Bar)

6-12 reps

Romanian Deadlift (Barbell)

6-10 reps

Upright Row (Barbell)

10-15 reps

Hyperextension

10-15 reps

Pec Deck (Machine)

10-15 reps

Lateral Raise (Machine)

10-15 reps

Bicep Curl (EZ Bar)

6-10 reps

Neck Extension

10-15 reps

Neck Flexion

10-15 reps

Day 2

Squat (Barbell)

4-8 reps

Preacher Curl (EZ Bar)

6-12 reps

Romanian Deadlift (Barbell)

6-10 reps

Upright Row (Barbell)

10-15 reps

Hyperextension

10-15 reps

Pec Deck (Machine)

10-15 reps

Lateral Raise (Machine)

10-15 reps

Bicep Curl (EZ Bar)

6-10 reps

Neck Extension

10-15 reps

Neck Flexion

10-15 reps

Day 2

Squat (Barbell)

4-8 reps

Preacher Curl (EZ Bar)

6-12 reps

Romanian Deadlift (Barbell)

6-10 reps

Upright Row (Barbell)

10-15 reps

Hyperextension

10-15 reps

Pec Deck (Machine)

10-15 reps

Lateral Raise (Machine)

10-15 reps

Bicep Curl (EZ Bar)

6-10 reps

Neck Extension

10-15 reps

Neck Flexion

10-15 reps

Day 3

Incline Bench Press (Dumbbell)

6-10 reps

Meadow Row

8-12 reps

Cable Crunch

10-15 reps

Pull-Up (Bodyweight)

10-15 reps

Bench Press (Close Grip)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Chest Fly (Cable)

10-15 reps

Bicep Curl (Cable)

10-15 reps

Day 3

Incline Bench Press (Dumbbell)

6-10 reps

Meadow Row

8-12 reps

Cable Crunch

10-15 reps

Pull-Up (Bodyweight)

10-15 reps

Bench Press (Close Grip)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Chest Fly (Cable)

10-15 reps

Bicep Curl (Cable)

10-15 reps

Day 3

Incline Bench Press (Dumbbell)

6-10 reps

Meadow Row

8-12 reps

Cable Crunch

10-15 reps

Pull-Up (Bodyweight)

10-15 reps

Bench Press (Close Grip)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Chest Fly (Cable)

10-15 reps

Bicep Curl (Cable)

10-15 reps

Day 3

Incline Bench Press (Dumbbell)

6-10 reps

Meadow Row

8-12 reps

Cable Crunch

10-15 reps

Pull-Up (Bodyweight)

10-15 reps

Bench Press (Close Grip)

8-12 reps

Lateral Raise (Cable)

10-15 reps

Chest Fly (Cable)

10-15 reps

Bicep Curl (Cable)

10-15 reps

Day 1

Dip (Weighted)

4 Sets

6-10 Reps

Dumbbell Row

4 Sets

8-12 Reps

Overhead Press (Dumbbell)

4 Sets

6-12 Reps

Bicep Curl (EZ Bar)

4 Sets

6-10 Reps

Lateral Raise (Cable)

4 Sets

10-15 Reps

Tricep Rope Push Down (Cable)

4 Sets

10-15 Reps

Abs Crunch (Weighted)

4 Sets

10-15 Reps

Day 2

Squat (Barbell)

3 Sets

4-8 Reps

Preacher Curl (EZ Bar)

3 Sets

6-12 Reps

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

Upright Row (Barbell)

3 Sets

10-15 Reps

Hyperextension

4 Sets

10-15 Reps

Pec Deck (Machine)

4 Sets

10-15 Reps

Lateral Raise (Machine)

4 Sets

10-15 Reps

Bicep Curl (EZ Bar)

3 Sets

6-10 Reps

Neck Extension

3 Sets

10-15 Reps

Neck Flexion

3 Sets

10-15 Reps

Day 3

Incline Bench Press (Dumbbell)

4 Sets

6-10 Reps

Meadow Row

4 Sets

8-12 Reps

Cable Crunch

4 Sets

10-15 Reps

Pull-Up (Bodyweight)

4 Sets

10-15 Reps

Bench Press (Close Grip)

4 Sets

8-12 Reps

Lateral Raise (Cable)

4 Sets

10-15 Reps

Chest Fly (Cable)

4 Sets

10-15 Reps

Bicep Curl (Cable)

4 Sets

10-15 Reps