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Max’s strength and hypertrophy program

by Maximilian D.
4 athletes joined

Program Description

Max’s Strength and Hypertrophy Program is an 8-week training plan designed to enhance muscle growth and strength. With a commitment of 5 days per week, this program combines compound and isolation exercises, focusing on major muscle groups to maximize results. Each workout includes detailed rep and set schemes, ensuring you push your limits effectively while tracking your progress. Get ready to transform your physique and elevate your lifting game with structured routines that challenge and inspire!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 02, 2025 01:01
  • Last Edited
    Dec 04, 2025 11:23
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.8%
Chest
12.3%
Triceps
11.4%
Hamstrings
9.9%
Front Delts
9%
Upper Back
8%
Quadriceps
6.7%
Lats
5.2%
Glutes
5.1%
Forearms
3.7%
Middle Delts
3.4%
Calves
3%
Abs
3%
Adductors
2.8%
Rear Delts
1.8%
Lower Back
1.3%
Abductors
0.4%
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bicep Curl (Barbell)
4
-
4
Dip (Weighted)
4
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bicep Curl (Barbell)
4
-
4
Dip (Weighted)
4
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bicep Curl (Barbell)
4
-
4
Dip (Weighted)
4
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bicep Curl (Barbell)
4
-
4
Dip (Weighted)
4
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bicep Curl (Barbell)
4
-
4
Dip (Weighted)
4
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bicep Curl (Barbell)
4
-
4
Dip (Weighted)
4
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bicep Curl (Barbell)
4
-
4
Dip (Weighted)
4
-
5
Incline Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Bicep Curl (Barbell)
4
-
4
Dip (Weighted)
4
-
5
Incline Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
-
2
Bent Over Row (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Face Pull
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8-15 reps
-
2
High Bar Squat (Barbell)
4
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Nordic Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8-15 reps
-
2
High Bar Squat (Barbell)
4
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Nordic Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8-15 reps
-
2
High Bar Squat (Barbell)
4
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Nordic Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8-15 reps
-
2
High Bar Squat (Barbell)
4
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Nordic Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8-15 reps
-
2
High Bar Squat (Barbell)
4
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Nordic Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8-15 reps
-
2
High Bar Squat (Barbell)
4
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Nordic Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8-15 reps
-
2
High Bar Squat (Barbell)
4
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Nordic Curl
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
3
8-15 reps
-
2
High Bar Squat (Barbell)
4
-
3
Leg Press (45 Degrees)
3
8-10 reps
-
4
Reverse Nordic Curl
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Cable Crossover
3
10 reps
-
3
Incline Curl (Dumbbell)
4
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Cable Crossover
3
10 reps
-
3
Incline Curl (Dumbbell)
4
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Cable Crossover
3
10 reps
-
3
Incline Curl (Dumbbell)
4
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Cable Crossover
3
10 reps
-
3
Incline Curl (Dumbbell)
4
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Cable Crossover
3
10 reps
-
3
Incline Curl (Dumbbell)
4
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Cable Crossover
3
10 reps
-
3
Incline Curl (Dumbbell)
4
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Cable Crossover
3
10 reps
-
3
Incline Curl (Dumbbell)
4
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
-
2
Cable Crossover
3
10 reps
-
3
Incline Curl (Dumbbell)
4
10 reps
-
4A
Overhead Tricep Extension (Cable)
3
10 reps
-
4B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Stiff Leg Deadlift
3
8 reps
-
3
Hip Adductor (Machine)
3
15 reps
-
4
Standing Calf Raise
4
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Chest Fly (Dumbbell)
3 Sets
-
3
Bicep Curl (Barbell)
4 Sets
-
4
Dip (Weighted)
4 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
Day 2
1
Pull-Up (Weighted)
4 Sets
8-10 Reps
-
2
Bent Over Row (Barbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Face Pull
3 Sets
10 Reps
-
Day 3
1
Single-Leg Leg Curl
3 Sets
8-15 Reps
-
2
High Bar Squat (Barbell)
4 Sets
-
3
Leg Press (45 Degrees)
3 Sets
8-10 Reps
-
4
Reverse Nordic Curl
2 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Cable Crossover
3 Sets
10 Reps
-
3
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
4A
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
4B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Leg Curl
3 Sets
10 Reps
-
2
Stiff Leg Deadlift
3 Sets
8 Reps
-
3
Hip Adductor (Machine)
3 Sets
15 Reps
-
4
Standing Calf Raise
4 Sets
10 Reps
-