Program Description
Hypertrophy
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length5 weeks
- Time Per Workout70 minutes
- CreatedApr 01, 2024 12:23
- Last EditedJun 18, 2025 09:44
Summary
Unleash your inner strength with the "Mandatory Suffering" program, a rigorous 5-week journey designed to push your limits and redefine your fitness. Committing to 6 days a week, you'll tackle a variety of compound and isolation exercises targeting every major muscle group, ensuring balanced development and explosive gains. From chest and shoulders to legs and arms, this program incorporates both machines and free weights to maximize your results. Prepare to embrace the challenge and emerge stronger than ever!
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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
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Push Up
3
-
4
Incline Chest Press (Machine)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Machine)
3
-
4
Standing Pullover (Cable)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Preacher Curl (Barbell)
3
-
7
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
3
-
4
Single Arm Row (Dumbbell)
2
-
5
Rear Delt Fly (Machine)
4
-
6
Incline Curl (Dumbbell)
3
-
7
Bicep Curl (Cable)
2
-
8
Hammer Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Push Up
3
-
4
Incline Chest Press (Machine)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Push Up
3
-
4
Incline Chest Press (Machine)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Machine)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Hanging Leg Raise
3
-
7
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
5
-
3
Close Grip Bench Press (Smith Machine)
3
-
4
Bench Press (Close Grip)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
-
2
Incline Bench Press (Dumbbell)
5
-
3
Close Grip Bench Press (Smith Machine)
3
-
4
Bench Press (Close Grip)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Lateral Raise (Dumbbell)
3
-
8
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Machine)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Hanging Leg Raise
3
-
7
Rear Delt Fly (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Assisted)
3
-
3
Chest Supported Row (Machine)
3
-
4
Incline Curl (Dumbbell)
3
-
5
Preacher Curl (Barbell)
3
-
6
Hanging Leg Raise
3
-
7
Rear Delt Fly (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Cable Crunch
3
-
3
High Bar Squat (Barbell)
3
-
4
Leg Press
3
-
5
Reverse Lunge (Barbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Back Extension
3
-
8
Lateral Raise (Cable)
3
-
9
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
High Bar Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Hanging Leg Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
High Bar Squat (Barbell)
3
-
3
Romanian Deadlift (Barbell)
3
-
4
Hanging Leg Raise
3
-
5
Lunge (Dumbbell)
3
-
6
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Cable Crunch
3
-
3
High Bar Squat (Barbell)
3
-
4
Leg Press
3
-
5
Reverse Lunge (Barbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Back Extension
3
-
8
Lateral Raise (Cable)
3
-
9
Lateral Raise (Dumbbell)
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Cable Crunch
3
-
3
High Bar Squat (Barbell)
3
-
4
Leg Press
3
-
5
Reverse Lunge (Barbell)
3
-
6
Romanian Deadlift (Barbell)
3
-
7
Back Extension
3
-
8
Lateral Raise (Cable)
3
-
9
Lateral Raise (Dumbbell)
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Upright Row (Barbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Standing Pullover (Cable)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Preacher Curl (Barbell)
3
-
7
Hammer Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
4
-
2
Chest Supported Row (Machine)
3
-
3
Lat Pulldown (Single Arm)
3
-
4
Standing Pullover (Cable)
3
-
5
Incline Curl (Dumbbell)
3
-
6
Bicep Curl (Machine)
3
-
7
Reverse Bicep Curl (Dumbbell)
3
-
8
Rear Delt Fly (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Upright Row (Barbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Bench Press (Smith Machine)
3
-
4
Upright Row (Barbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Pullover (Machine)
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Rear Delt Fly (Machine)
3
-
8
Wrist Curls
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Chest Fly (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Chest Fly (Machine)
3
-
3
Bench Press (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Skull Crusher
3
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Tricep Extension (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Pullover (Machine)
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Rear Delt Fly (Machine)
3
-
8
Wrist Curls
3
-
9
Hanging Leg Raise
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Pull-Up (Assisted)
3
-
3
Seated Wide-Grip Row (Cable)
3
-
4
Pullover (Machine)
3
-
5
Bicep Curl (Cable)
3
-
6
Bicep Curl (Barbell)
3
-
7
Rear Delt Fly (Machine)
3
-
8
Wrist Curls
3
-
9
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Front Squat (Barbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Back Extension
3
-
5
Reverse Lunge (Barbell)
3
-
6
Leg Press (45 Degrees)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lateral Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Deadlift (Barbell)
3
-
3
Front Squat (Barbell)
3
-
4
Single Leg Press
2
-
5
Lunge (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
-
2
Deadlift (Barbell)
3
-
3
Front Squat (Barbell)
3
-
4
Single Leg Press
2
-
5
Lunge (Dumbbell)
3
-
6
Hanging Leg Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Front Squat (Barbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Back Extension
3
-
5
Reverse Lunge (Barbell)
3
-
6
Leg Press (45 Degrees)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lateral Raise (Machine)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
-
2
Front Squat (Barbell)
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Back Extension
3
-
5
Reverse Lunge (Barbell)
3
-
6
Leg Press (45 Degrees)
3
-
7
Lying Rear Lateral Raise
3
-
8
Lateral Raise (Machine)
3
-
Week 1
1 / 5 Weeks
Day 2
1
Pull-Up (Bodyweight)4 Sets
-
2
Pull-Up (Assisted)3 Sets
-
3
Chest Supported Row (Machine)3 Sets
-
4
Incline Curl (Dumbbell)3 Sets
-
5
Preacher Curl (Barbell)3 Sets
-
6
Hanging Leg Raise3 Sets
-
7
Rear Delt Fly (Machine)3 Sets
-
Day 1
1
Chest Fly (Machine)3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Push Up3 Sets
-
4
Incline Chest Press (Machine)3 Sets
-
5
Skull Crusher3 Sets
-
6
Tricep Pushdown (Cable)3 Sets
-
7
Lateral Raise (Dumbbell)3 Sets
-
8
Lateral Raise (Machine)3 Sets
-
Day 3
1
Lying Leg Curl3 Sets
-
2
Cable Crunch3 Sets
-
3
High Bar Squat (Barbell)3 Sets
-
4
Leg Press3 Sets
-
5
Reverse Lunge (Barbell)3 Sets
-
6
Romanian Deadlift (Barbell)3 Sets
-
7
Back Extension3 Sets
-
8
Lateral Raise (Cable)3 Sets
-
9
Lateral Raise (Dumbbell)5 Sets
-
Day 4
1
Seated Shoulder Press (Dumbbell)3 Sets
-
2
Incline Bench Press (Dumbbell)3 Sets
-
3
Incline Bench Press (Smith Machine)3 Sets
-
4
Upright Row (Barbell)3 Sets
-
5
Skull Crusher3 Sets
-
6
Tricep Pushdown (Cable)3 Sets
-
7
Overhead Tricep Extension (Cable)3 Sets
-
Day 5
1
Pull-Up (Bodyweight)3 Sets
-
2
Pull-Up (Assisted)3 Sets
-
3
Seated Wide-Grip Row (Cable)3 Sets
-
4
Pullover (Machine)3 Sets
-
5
Bicep Curl (Cable)3 Sets
-
6
Bicep Curl (Barbell)3 Sets
-
7
Rear Delt Fly (Machine)3 Sets
-
8
Wrist Curls3 Sets
-
9
Hanging Leg Raise3 Sets
-
Day 6
1
Lying Leg Curl3 Sets
-
2
Front Squat (Barbell)3 Sets
-
3
Romanian Deadlift (Dumbbell)3 Sets
-
4
Back Extension3 Sets
-
5
Reverse Lunge (Barbell)3 Sets
-
6
Leg Press (45 Degrees)3 Sets
-
7
Lying Rear Lateral Raise3 Sets
-
8
Lateral Raise (Machine)3 Sets
-