5.0
(1 rating)
Program Description
A program for intermediates focused on hyperthrophy. When doing heavy compounds (Bench press and squat in particular) train each set with 1 rep in reserve.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout60 minutes
- CreatedFeb 26, 2024 07:47
- Last EditedJun 18, 2025 11:20
Summary
Unlock your muscle-building potential with this 6-week Intermediate Hypertrophy Program. Designed for four days a week, this program combines compound and isolation movements to maximize growth and strength. Each workout targets key muscle groups through a mix of barbell, dumbbell, and machine exercises, ensuring a balanced approach to hypertrophy. Get ready to challenge yourself and see tangible results as you push your limits and sculpt your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Single Leg Kettlebell Raise
3
20-30 reps
-
3B
Shrug (Barbell)
3
12-20 reps
-
4A
Leg Curl
3
12-20 reps
-
4B
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
3
12-20 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-15 reps
-
3A
Single Leg Kettlebell Raise
3
20-30 reps
-
3B
Shrug (Barbell)
3
12-20 reps
-
4A
Leg Curl
3
12-20 reps
-
4B
Seated Calf Raise
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-15 reps
-
3A
Single Leg Kettlebell Raise
3
20-30 reps
-
3B
Shrug (Barbell)
3
12-20 reps
-
4A
Leg Curl
3
12-20 reps
-
4B
Seated Calf Raise
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-15 reps
-
3A
Single Leg Kettlebell Raise
3
20-30 reps
-
3B
Shrug (Barbell)
3
12-20 reps
-
4A
Leg Curl
3
12-20 reps
-
4B
Seated Calf Raise
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-15 reps
-
3A
Single Leg Kettlebell Raise
3
20-30 reps
-
3B
Shrug (Barbell)
3
12-20 reps
-
4A
Leg Curl
3
12-20 reps
-
4B
Seated Calf Raise
3
10-15 reps
-
5
Hyperextension
3
10-15 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Single Leg Kettlebell Raise
3
20-30 reps
-
3B
Shrug (Barbell)
3
12-20 reps
-
4A
Leg Curl
3
12-20 reps
-
4B
Seated Calf Raise
3
10-15 reps
-
5
Leg Extension
3
12-20 reps
-
6
Decline Crunch (Weighted)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Behind-the-Neck Push Press
3
6-12 reps
-
3
Wide Grip Pull-Up
3
8-15 reps
-
4
Pendlay Row
3
6-12 reps
-
5A
Tricep Pushdown (Cable)
4
10-15 reps
-
5B
Pelican Cable Curl
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Barbell)
3
6-12 reps
-
3
Wide Grip Pull-Up
3
8-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5A
Tricep Pushdown (Cable)
4
10-15 reps
-
5B
Pelican Cable Curl
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Barbell)
3
6-12 reps
-
3
Wide Grip Pull-Up
3
8-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5A
Tricep Pushdown (Cable)
4
10-15 reps
-
5B
Pelican Cable Curl
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Barbell)
3
6-12 reps
-
3
Wide Grip Pull-Up
3
8-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5A
Tricep Pushdown (Cable)
4
10-15 reps
-
5B
Pelican Cable Curl
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Overhead Press (Barbell)
3
6-12 reps
-
3
Wide Grip Pull-Up
3
8-12 reps
-
4
Pendlay Row
3
6-12 reps
-
5A
Tricep Pushdown (Cable)
4
10-15 reps
-
5B
Pelican Cable Curl
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Cable Crunch
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
-
2
Behind-the-Neck Push Press
3
6-12 reps
-
3
Wide Grip Pull-Up
3
8-15 reps
-
4
Pendlay Row
3
6-12 reps
-
5A
Tricep Pushdown (Cable)
4
10-15 reps
-
5B
Pelican Cable Curl
4
8-12 reps
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Cable Crunch
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-6 reps
-
2
Good Morning
3
8-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Hanging Leg Raise
3
15-20 reps
-
4A
Hammer Curl
4
12-15 reps
-
4B
Neck Curl
4
15-20 reps
-
4C
Standing Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Good Morning
3
8-15 reps
-
3
Split Squat (Barbell)
3
8-15 reps
-
4A
Nordic Curl
3
10-20 reps
-
4B
Hanging Leg Raise
3
15-25 reps
-
5A
Hammer Curl
4
12-15 reps
-
5B
Neck Curl
4
15-20 reps
-
5C
Standing Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Good Morning
3
8-15 reps
-
3
Split Squat (Barbell)
3
8-15 reps
-
4A
Nordic Curl
3
10-20 reps
-
4B
Hanging Leg Raise
3
15-25 reps
-
5A
Hammer Curl
4
12-15 reps
-
5B
Neck Curl
4
15-20 reps
-
5C
Standing Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Good Morning
3
8-15 reps
-
3
Split Squat (Barbell)
3
8-15 reps
-
4A
Nordic Curl
3
10-20 reps
-
4B
Hanging Leg Raise
3
15-25 reps
-
5A
Hammer Curl
4
12-15 reps
-
5B
Neck Curl
4
15-20 reps
-
5C
Standing Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
12-15 reps
-
2
Good Morning
3
8-15 reps
-
3
Split Squat (Barbell)
3
8-15 reps
-
4A
Nordic Curl
3
10-20 reps
-
4B
Hanging Leg Raise
3
15-25 reps
-
5A
Hammer Curl
4
12-15 reps
-
5B
Neck Curl
4
15-20 reps
-
5C
Standing Calf Raise
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4-6 reps
-
2
Good Morning
3
8-15 reps
-
3A
Hyperextension
3
10-15 reps
-
3B
Hanging Leg Raise
3
15-20 reps
-
4A
Hammer Curl
4
12-15 reps
-
4B
Neck Curl
4
15-20 reps
-
4C
Standing Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4A
Y Raise
3
12-20 reps
-
4B
Pullover (Dumbbell)
3
8-12 reps
-
5A
Bicep Curl (Cable)
4
8-15 reps
-
5B
French Press
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Bench Press (Close Grip)
3
8-15 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
5A
Y Raise
3
12-20 reps
-
5B
Pullover (Dumbbell)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
4
8-12 reps
-
6B
French Press
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Bench Press (Close Grip)
3
8-15 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
5A
Y Raise
3
12-20 reps
-
5B
Pullover (Dumbbell)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
4
8-12 reps
-
6B
French Press
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Bench Press (Close Grip)
3
8-15 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
5A
Y Raise
3
12-20 reps
-
5B
Pullover (Dumbbell)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
4
8-12 reps
-
6B
French Press
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
-
2
Pull-Up (Weighted)
3
4-6 reps
-
3
Bench Press (Close Grip)
3
8-15 reps
-
4
Chest Supported Row (Dumbbell)
3
10-15 reps
-
5A
Y Raise
3
12-20 reps
-
5B
Pullover (Dumbbell)
3
8-12 reps
-
6A
Bicep Curl (EZ Bar)
4
8-12 reps
-
6B
French Press
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
4-8 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Chest Supported Row (Dumbbell)
3
10-15 reps
-
4A
Y Raise
3
12-20 reps
-
4B
Pullover (Dumbbell)
3
8-12 reps
-
5A
Bicep Curl (Cable)
4
8-15 reps
-
5B
French Press
4
10-15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
6-12 Reps
-
2
Behind-the-Neck Push Press3 Sets
6-12 Reps
-
3
Wide Grip Pull-Up3 Sets
8-15 Reps
-
4
Pendlay Row3 Sets
6-12 Reps
-
5A
Tricep Pushdown (Cable)4 Sets
10-15 Reps
-
5B
Pelican Cable Curl4 Sets
8-12 Reps
-
6A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
6B
Cable Crunch3 Sets
12-20 Reps
-
Day 3
1
Squat (Paused)3 Sets
4-6 Reps
-
2
Good Morning3 Sets
8-15 Reps
-
3A
Hyperextension3 Sets
10-15 Reps
-
3B
Hanging Leg Raise3 Sets
15-20 Reps
-
4A
Hammer Curl4 Sets
12-15 Reps
-
4B
Neck Curl4 Sets
15-20 Reps
-
4C
Standing Calf Raise4 Sets
10-20 Reps
-
Day 4
1
Bench Press (Close Grip)3 Sets
4-8 Reps
-
2
Chin-Up (Weighted)3 Sets
3-5 Reps
-
3
Chest Supported Row (Dumbbell)3 Sets
10-15 Reps
-
4A
Y Raise3 Sets
12-20 Reps
-
4B
Pullover (Dumbbell)3 Sets
8-12 Reps
-
5A
Bicep Curl (Cable)4 Sets
8-15 Reps
-
5B
French Press4 Sets
10-15 Reps
-
Day 1
1
Squat (Barbell)3 Sets
3-5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3A
Single Leg Kettlebell Raise3 Sets
20-30 Reps
-
3B
Shrug (Barbell)3 Sets
12-20 Reps
-
4A
Leg Curl3 Sets
12-20 Reps
-
4B
Seated Calf Raise3 Sets
10-15 Reps
-
5
Leg Extension3 Sets
12-20 Reps
-
6
Decline Crunch (Weighted)3 Sets
10-20 Reps
-