Program Description
Ultimate muscle gain
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedMar 21, 2024 12:09
- Last EditedJun 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!
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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
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 Crossover5 Sets
8 Reps
@9.5
4
Preacher Curl (Barbell)5 Sets
8 Reps
@9.5
5
Hammer Curl5 Sets
8 Reps
@9.5
Day 2
1
Dip (Assisted)5 Sets
8 Reps
@9.5
2
Skull Crusher5 Sets
8 Reps
@9.5
3
Overhead Tricep Extension (Cable)5 Sets
8 Reps
@9.5
4
Front Raise5 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 Pulldown5 Sets
8 Reps
@9.5
2
T-Bar Row5 Sets
8 Reps
@9.5
3
Hamstring Curl5 Sets
8 Reps
@9.5
4
Leg Press5 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 Curl5 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 Pull5 Sets
8 Reps
@9.5
4
Tricep Kickback5 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