Intermediate 4/5 day hypertrophy | Workout Programs | Boostcamp App |

Intermediate 4/5 day hypertrophy

by Jake O.

1 athletes joined

Program Description

Moderate volume high intensity program that is flexible for 4/5 days with volume roughly equated

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Apr 24, 2024 10:11

Last Edited

Jun 06, 2024 12:04

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Day 1

1

Seated Hamstring Curl

1 Set

1 Set

1 Set

8-15 Reps

8-15 Reps

8-15 Reps

@8.5

@9

@10

2

Hack Squat

1 Set

1 Set

2 Sets

6-10 Reps

6-10 Reps

10-15 Reps

@8

@9

@10

3

Split Squat (Dumbbell)

3 Sets

10-20 Reps

@10

5A

Ab Wheel

3 Sets

AMRAP

6

Leg Extension

3 Sets

8-15 Reps

@10

7A

Hanging Leg Raise

3 Sets

10-20 Reps

@10

8

Straight Leg Calf Raise

3 Sets

10-20 Reps

@10

Day 2

1

Pull-Up (Weighted)

1 Set

3 Sets

3-5 Reps

5-10 Reps

90%

75%

2A

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5-10 Reps

5-10 Reps

10-15 Reps

10-15 Reps

@8

@9.5

@9.5

@10

3

Dip (Weighted)

1 Set

1 Set

1 Set

5-10 Reps

5-10 Reps

5-10 Reps

@8

@9

@10

4A

Pull-Up (Weighted)

3 Sets

8-15 Reps

@10

5

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

@10

6A

Hammer Curl

3 Sets

8-12 Reps

@10

7

Seated Row (Cable)

1 Set

8

Preacher Curl (Dumbbell)

3 Sets

8-15 Reps

@10

10A

Tricep Extension (Dumbbell)

3 Sets

8-12 Reps

@10

11

Lu Raise

3 Sets

AMRAP

@10

Day 3

1

Romanian Deadlift (Barbell)

1 Set

1 Set

1 Set

5-8 Reps

5-8 Reps

5-8 Reps

@8

@9

@10

2

Barbell Row

1 Set

2 Sets

8-12 Reps

8-12 Reps

@9.5

@10

3

Leg Press

4 Sets

8-15 Reps

@10

4

Lat Pulldown

3 Sets

8-15 Reps

@10

5

Leg Extension

3 Sets

8-15 Reps

@10

Day 4

1

Bench Press (Barbell)

1 Set

1 Set

1 Set

5-10 Reps

5-10 Reps

5-10 Reps

@8.5

@9

@10

2

Incline Bench Press (Barbell)

2 Sets

8-12 Reps

@10

3A

Preacher Curl (Dumbbell)

3 Sets

5-8 Reps

@10

4

Dip (Weighted)

2 Sets

8-12 Reps

@10

5A

Hanging Leg Raise

3 Sets

10-20 Reps

6

Tricep Pushdown (Cable)

3 Sets

8-15 Reps

7

Tricep Extension (Cable)

3 Sets

AMRAP

8

Incline Curl (Dumbbell)

3 Sets

5-15 Reps

9A

Lu Raise

3 Sets

AMRAP

Day 5

1

Chin-Up (Weighted)

3 Sets

8-12 Reps

@10

2

Barbell Row

3 Sets

8-12 Reps

3A

Incline Curl (Dumbbell)

2 Sets

5-10 Reps

4A

Pullover (Dumbbell)

3 Sets

10-20 Reps

5

Incline Curl (Dumbbell)

2 Sets

8-12 Reps