Mixed Strenght & Hypertrophy | Workout Programs | Boostcamp App |

Mixed Strenght & Hypertrophy

by Peter S.

3 athletes joined

Program Description

Olympic Lifting, Powerlifting & Bodybuilding

Program Overview

Level

Novice, Intermediate

Goal

Powerbuilding, Olympic Weightlifting, Muscle & Sculpting

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

90 minutes

Created

May 01, 2024 06:16

Last Edited

Jul 04, 2024 03:55

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Day 2

1

Power Snatch

4 Sets

4 Reps

70%

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

4 Reps

2 Reps

60%

65%

70%

75%

80%

3

Pull-Up (Weighted)

3 Sets

4-6 Reps

@8.5

4

Military Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

4 Reps

2 Reps

60%

65%

70%

75%

80%

5

Barbell Row

3 Sets

8 Reps

@9

Day 4

1

Incline Bench Press (Barbell)

2 Sets

1 Set

8 Reps

8 Reps

@9

@9.5

2

Seated Wide-Grip Row (Cable)

2 Sets

1 Set

8 Reps

8 Reps

@9

@9.5

3

Chest Fly (Cable)

3 Sets

AMRAP

@10

4

Single Arm High Row (Cable)

3 Sets

AMRAP

@10

5

Lateral Raise (Dumbbell)

2 Sets

AMRAP

@10

6

Bayesian Curl

2 Sets

AMRAP

@10

7

Overhead Tricep Extension (Cable)

2 Sets

AMRAP

@10

Day 1

1

Clean (Barbell)

4 Sets

4 Reps

70%

2

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

4 Reps

2 Reps

60%

65%

70%

75%

80%

3

Lunge (Barbell)

3 Sets

8 Reps

@8.5

4

Cable Crunch

3 Sets

10 Reps

@9.5

Day 3

1

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

10 Reps

8 Reps

6 Reps

4 Reps

2 Reps

60%

65%

70%

75%

80%

2

Hip Thrust (Barbell)

2 Sets

1 Set

8 Reps

8 Reps

@9

@9.5

3

Leg Press (45 Degrees)

2 Sets

1 Set

8 Reps

8 Reps

@9

@9.5

4

Leg Extension

2 Sets

AMRAP

@10

5

Lying Leg Curl

2 Sets

AMRAP

@10

6

Cable Crunch

3 Sets

AMRAP

@10