logo
BoostcampPNG

Jerzy Hyper Hypertrophy

by Savage Reaper
1 athletes joined

Program Description

Ultimate muscle gain

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 21, 2024 12:09
  • Last Edited
    May 07, 2024 10:43
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9.5
2
Bench Press (Wide Grip)
5
8 reps
RPE 9.5
3
Cable Crossover
5
8 reps
RPE 9.5
4
Preacher Curl (Barbell)
5
8 reps
RPE 9.5
5
Hammer Curl
5
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9.5
2
Bench Press (Wide Grip)
5
8 reps
RPE 9.5
3
Cable Crossover
5
8 reps
RPE 9.5
4
Preacher Curl (Barbell)
5
8 reps
RPE 9.5
5
Hammer Curl
5
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9.5
2
Bench Press (Wide Grip)
5
8 reps
RPE 9.5
3
Cable Crossover
5
8 reps
RPE 9.5
4
Preacher Curl (Barbell)
5
8 reps
RPE 9.5
5
Hammer Curl
5
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
8 reps
RPE 9.5
2
Bench Press (Wide Grip)
5
8 reps
RPE 9.5
3
Cable Crossover
5
8 reps
RPE 9.5
4
Preacher Curl (Barbell)
5
8 reps
RPE 9.5
5
Hammer Curl
5
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
5
8 reps
RPE 9.5
2
Skull Crusher
5
8 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
5
8 reps
RPE 9.5
4
Front Raise
5
8 reps
RPE 9.5
5
Shoulder Press (Machine)
5
8 reps
RPE 9.5
6
Shrug (Dumbbell)
5
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
5
8 reps
RPE 9.5
2
Skull Crusher
5
8 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
5
8 reps
RPE 9.5
4
Front Raise
5
8 reps
RPE 9.5
5
Shoulder Press (Machine)
5
8 reps
RPE 9.5
6
Shrug (Dumbbell)
5
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
5
8 reps
RPE 9.5
2
Skull Crusher
5
8 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
5
8 reps
RPE 9.5
4
Front Raise
5
8 reps
RPE 9.5
5
Shoulder Press (Machine)
5
8 reps
RPE 9.5
6
Shrug (Dumbbell)
5
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
5
8 reps
RPE 9.5
2
Skull Crusher
5
8 reps
RPE 9.5
3
Overhead Tricep Extension (Cable)
5
8 reps
RPE 9.5
4
Front Raise
5
8 reps
RPE 9.5
5
Shoulder Press (Machine)
5
8 reps
RPE 9.5
6
Shrug (Dumbbell)
5
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9.5
2
T-Bar Row
5
8 reps
RPE 9.5
3
Hamstring Curl
5
8 reps
RPE 9.5
4
Leg Press
5
8 reps
RPE 9.5
5
Step-Up (Weighted)
5
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9.5
2
T-Bar Row
5
8 reps
RPE 9.5
3
Hamstring Curl
5
8 reps
RPE 9.5
4
Leg Press
5
8 reps
RPE 9.5
5
Step-Up (Weighted)
5
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9.5
2
T-Bar Row
5
8 reps
RPE 9.5
3
Hamstring Curl
5
8 reps
RPE 9.5
4
Leg Press
5
8 reps
RPE 9.5
5
Step-Up (Weighted)
5
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9.5
2
T-Bar Row
5
8 reps
RPE 9.5
3
Hamstring Curl
5
8 reps
RPE 9.5
4
Leg Press
5
8 reps
RPE 9.5
5
Step-Up (Weighted)
5
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8 reps
RPE 9.5
2
Alternating Dumbbell Curl
5
8 reps
RPE 9.5
3
21s (EZ Bar)
5
8 reps
RPE 9.5
4
Chest Press (Machine)
5
8 reps
RPE 9.5
5
Chest Press (Machine)
5
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8 reps
RPE 9.5
2
Alternating Dumbbell Curl
5
8 reps
RPE 9.5
3
21s (EZ Bar)
5
8 reps
RPE 9.5
4
Chest Press (Machine)
5
8 reps
RPE 9.5
5
Chest Press (Machine)
5
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8 reps
RPE 9.5
2
Alternating Dumbbell Curl
5
8 reps
RPE 9.5
3
21s (EZ Bar)
5
8 reps
RPE 9.5
4
Chest Press (Machine)
5
8 reps
RPE 9.5
5
Chest Press (Machine)
5
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
5
8 reps
RPE 9.5
2
Alternating Dumbbell Curl
5
8 reps
RPE 9.5
3
21s (EZ Bar)
5
8 reps
RPE 9.5
4
Chest Press (Machine)
5
8 reps
RPE 9.5
5
Chest Press (Machine)
5
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
RPE 9.5
2
Upright Row (Barbell)
5
8 reps
RPE 9.5
3
Face Pull
5
8 reps
RPE 9.5
4
Tricep Kickback
5
8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
5
8 reps
RPE 9.5
6
Shrug (Dumbbell)
5
8 reps
RPE 9.5
7
Farmer's Walk (Weighted)
5
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
RPE 9.5
2
Upright Row (Barbell)
5
8 reps
RPE 9.5
3
Face Pull
5
8 reps
RPE 9.5
4
Tricep Kickback
5
8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
5
8 reps
RPE 9.5
6
Shrug (Dumbbell)
5
8 reps
RPE 9.5
7
Farmer's Walk (Weighted)
5
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
RPE 9.5
2
Upright Row (Barbell)
5
8 reps
RPE 9.5
3
Face Pull
5
8 reps
RPE 9.5
4
Tricep Kickback
5
8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
5
8 reps
RPE 9.5
6
Shrug (Dumbbell)
5
8 reps
RPE 9.5
7
Farmer's Walk (Weighted)
5
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
5
8 reps
RPE 9.5
2
Upright Row (Barbell)
5
8 reps
RPE 9.5
3
Face Pull
5
8 reps
RPE 9.5
4
Tricep Kickback
5
8 reps
RPE 9.5
5
Tricep Pushdown (Cable)
5
8 reps
RPE 9.5
6
Shrug (Dumbbell)
5
8 reps
RPE 9.5
7
Farmer's Walk (Weighted)
5
8 reps
RPE 9.5
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
5 Sets
8 Reps
@9.5
2
Bench Press (Wide Grip)
5 Sets
8 Reps
@9.5
3
Cable Crossover
5 Sets
8 Reps
@9.5
4
Preacher Curl (Barbell)
5 Sets
8 Reps
@9.5
5
Hammer Curl
5 Sets
8 Reps
@9.5
Day 2
1
Dip (Assisted)
5 Sets
8 Reps
@9.5
2
Skull Crusher
5 Sets
8 Reps
@9.5
3
Overhead Tricep Extension (Cable)
5 Sets
8 Reps
@9.5
4
Front Raise
5 Sets
8 Reps
@9.5
5
Shoulder Press (Machine)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
Day 3
1
Lat Pulldown
5 Sets
8 Reps
@9.5
2
T-Bar Row
5 Sets
8 Reps
@9.5
3
Hamstring Curl
5 Sets
8 Reps
@9.5
4
Leg Press
5 Sets
8 Reps
@9.5
5
Step-Up (Weighted)
5 Sets
8 Reps
@9.5
Day 4
1
Incline Curl (Dumbbell)
5 Sets
8 Reps
@9.5
2
Alternating Dumbbell Curl
5 Sets
8 Reps
@9.5
3
21s (EZ Bar)
5 Sets
8 Reps
@9.5
4
Chest Press (Machine)
5 Sets
8 Reps
@9.5
5
Chest Press (Machine)
5 Sets
8 Reps
@9.5
Day 5
1
Seated Military Press (Barbell)
5 Sets
8 Reps
@9.5
2
Upright Row (Barbell)
5 Sets
8 Reps
@9.5
3
Face Pull
5 Sets
8 Reps
@9.5
4
Tricep Kickback
5 Sets
8 Reps
@9.5
5
Tricep Pushdown (Cable)
5 Sets
8 Reps
@9.5
6
Shrug (Dumbbell)
5 Sets
8 Reps
@9.5
7
Farmer's Walk (Weighted)
5 Sets
8 Reps
@9.5