logo
BoostcampPNG

Joint friendly full body hypertrophy

by Jeremy H.
1 athletes joined

Program Description

Get jacked and maintain mobility and joints

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 18, 2024 02:14
  • Last Edited
    Jun 18, 2025 07:52

Summary

Transform your physique with this 10-week Joint Friendly Full Body Hypertrophy program, designed for optimal muscle growth while minimizing stress on your joints. Comprising three sessions per week, you'll engage in a variety of exercises like Face Pulls, Incline Dumbbell Presses, and Bulgarian Split Squats, all tailored to enhance strength and muscle definition. This program is perfect for lifters of all levels looking to build a balanced physique in a safe and effective manner. Get ready to unlock your potential and achieve your fitness goals!
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Chest Fly (Cable)
3
-
5
Tricep Rope Push Down (Cable)
3
-
6
Bulgarian Split Squat (Dumbbell)
3
-
7
Upright Row (Dumbbell)
3
-
8
Plank To Shoulder Tap
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Dumbbell Row
3
-
4
Lat Pulldown
3
-
5
Incline Curl (Dumbbell)
3
-
6
Rear Delt Fly (Dumbbell)
3
-
7
Bird Dogs
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Goblet Squat
3
-
3
Leg Extension
3
-
4
Arnold Press
3
-
5
Abs Crunch (Weighted)
3
-
6
Lateral Raise (Cable)
3
-
Week 1
1 / 10 Weeks
Day 1
1
Face Pull
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Seated Overhead Press (Dumbbell)
3 Sets
-
4
Chest Fly (Cable)
3 Sets
-
5
Tricep Rope Push Down (Cable)
3 Sets
-
6
Bulgarian Split Squat (Dumbbell)
3 Sets
-
7
Upright Row (Dumbbell)
3 Sets
-
8
Plank To Shoulder Tap
2 Sets
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Dumbbell Row
3 Sets
-
4
Lat Pulldown
3 Sets
-
5
Incline Curl (Dumbbell)
3 Sets
-
6
Rear Delt Fly (Dumbbell)
3 Sets
-
7
Bird Dogs
3 Sets
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
-
2
Goblet Squat
3 Sets
-
3
Leg Extension
3 Sets
-
4
Arnold Press
3 Sets
-
5
Abs Crunch (Weighted)
3 Sets
-
6
Lateral Raise (Cable)
3 Sets
-