logo
BoostcampPNG

Intermediate hypertrophy program

by Bobby K.
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

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2024 07:47
  • Last Edited
    Aug 04, 2024 08:18
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
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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3-6 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
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 (Paused)
3
3-6 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
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
Belt Squat
3
12-15 reps
-
2
Good Morning
3
8-15 reps
-
3
Split Squat (Barbell)
3
8-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Hanging Leg Raise
3
15-20 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
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
Hyperextension
3
10-15 reps
-
4B
Hanging Leg Raise
3
15-20 reps
-
5A
Hammer Curl
4
12-15 reps
-
5B
Neck Curl
4
15-20 reps
-
5C
Standing Calf Raise
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Incline Bench Press (Barbell)
3
8-12 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 (Cable)
4
8-15 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
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
Dip (Weighted)
3
6-10 reps
-
2
Chin-Up (Weighted)
3
3-5 reps
-
3
Incline Bench Press (Barbell)
3
8-12 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 (Cable)
4
8-15 reps
-
6B
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 Press
3 Sets
6-12 Reps
-
3
Wide Grip Pull-Up
3 Sets
8-15 Reps
-
4
Pendlay Row
3 Sets
6-12 Reps
-
5A
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
5B
Pelican Cable Curl
4 Sets
8-12 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6B
Cable Crunch
3 Sets
12-20 Reps
-
Day 1
1
Squat (Paused)
3 Sets
3-6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
-
3A
Single Leg Kettlebell Raise
3 Sets
20-30 Reps
-
3B
Shrug (Barbell)
3 Sets
12-20 Reps
-
4A
Leg Curl
3 Sets
12-20 Reps
-
4B
Seated Calf Raise
3 Sets
10-15 Reps
-
5
Leg Extension
3 Sets
12-20 Reps
-
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
-
Day 3
1
Belt Squat
3 Sets
12-15 Reps
-
2
Good Morning
3 Sets
8-15 Reps
-
3
Split Squat (Barbell)
3 Sets
8-15 Reps
-
4A
Hyperextension
3 Sets
10-15 Reps
-
4B
Hanging Leg Raise
3 Sets
15-20 Reps
-
5A
Hammer Curl
4 Sets
12-15 Reps
-
5B
Neck Curl
4 Sets
15-20 Reps
-
5C
Standing Calf Raise
4 Sets
10-20 Reps
-
Day 4
1
Dip (Weighted)
3 Sets
6-10 Reps
-
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
-
5A
Y Raise
3 Sets
12-20 Reps
-
5B
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
6A
Bicep Curl (Cable)
4 Sets
8-15 Reps
-
6B
French Press
4 Sets
10-15 Reps
-