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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
    Jun 18, 2025 12:07

Summary

Unlock your muscle-building potential with the Jerzy Hyper Hypertrophy program! Over the course of 4 weeks, you'll engage in a rigorous 5-day-per-week training regimen designed to maximize hypertrophy through a variety of compound and isolation exercises. Each session focuses on high-intensity lifts, including barbell and cable movements, targeting major muscle groups for balanced growth. Get ready to push your limits and transform your physique with this structured approach to strength training!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.5%
Front Delts
13.2%
Biceps
13.2%
Upper Back
12.8%
Chest
12.3%
Middle Delts
7.5%
Hamstrings
4.4%
Forearms
4%
Lats
4%
Quadriceps
4%
Glutes
2.6%
Rear Delts
1.8%
Abs
0.9%
Lower Back
0.4%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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