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Muscle Builder: Strength & Hypertrophy 2

by JL
1 athletes joined

Program Description

Phase 2 This weightlifting plan alternates between hypertrophy and strength-focused training each week. During hypertrophy weeks, aim for higher reps and sets to promote muscle growth, while strength weeks focus on heavier weights with lower reps. Key points for beginners include prioritizing progressive overload, proper form, and recovery. Consistency is crucial for optimal results, along with incorporating variety to prevent plateaus and maintain motivation. Stick to the program schedule, gradually increase weight/resistance, prioritize form, rest, and nutrition, and stay consistent for success.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 08, 2024 09:05
  • Last Edited
    Jun 18, 2025 08:40

Summary

Unlock your potential with the **Muscle Builder: Strength & Hypertrophy 2** program, a comprehensive 10-week journey designed to maximize muscle growth and strength. Committing just four days a week, you'll engage in a variety of targeted exercises, including barbell bench presses and hack squats, to sculpt your physique and enhance your lifting performance. This program balances intensity and recovery, ensuring you build muscle effectively while minimizing the risk of burnout. Get ready to transform your workouts and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.2%
Quadriceps
11.3%
Upper Back
10.2%
Glutes
9.6%
Triceps
8.3%
Abs
7.5%
Lats
7.3%
Biceps
6.4%
Chest
6.1%
Front Delts
6%
Middle Delts
4.4%
Calves
3.3%
Lower Back
3.1%
Rear Delts
2%
Adductors
1.3%
Forearms
0.9%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Pull-Up (Bodyweight)
1
18+ reps
RPE 8
5
Dip (Bodyweight)
1
18+ reps
RPE 8
6
Bicep Curl (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Pull-Up (Bodyweight)
1
18+ reps
RPE 8
5
Dip (Bodyweight)
1
18+ reps
RPE 8
6
Bicep Curl (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Chest Fly (Machine)
2
12 reps
RPE 6
3
Hack Squat
3
5 reps
RPE 6
4
Skull Crushers (Smith Machine)
2
6 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Pull-Up (Bodyweight)
1
18+ reps
RPE 8
5
Dip (Bodyweight)
1
18+ reps
RPE 8
6
Bicep Curl (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Overhead Press (Barbell)
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Pull-Up (Bodyweight)
1
18+ reps
RPE 8
5
Dip (Bodyweight)
1
18+ reps
RPE 8
6
Bicep Curl (Barbell)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
RPE 6
2
Chest Fly (Machine)
2
12 reps
RPE 6
3
Hack Squat
3
5 reps
RPE 6
4
Skull Crushers (Smith Machine)
2
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Stiff Leg Deadlift
3
8-12 reps
RPE 8
3
Hack Squat
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Leg Press (45 Degrees)
3
5 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 9
6
Hanging Leg Raise
1
18+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Stiff Leg Deadlift
3
8-12 reps
RPE 8
3
Hack Squat
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Leg Press (45 Degrees)
3
5 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 9
6
Hanging Leg Raise
1
18+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5 reps
RPE 6
2
Lat Pulldown
2
5 reps
RPE 6
3
Leg Curl
2
6 reps
RPE 6
4
Bicep Curl (Barbell)
2
6 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Stiff Leg Deadlift
3
8-12 reps
RPE 8
3
Hack Squat
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Leg Press (45 Degrees)
3
5 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 9
6
Hanging Leg Raise
1
18+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
RPE 8
2
Stiff Leg Deadlift
3
8-12 reps
RPE 8
3
Hack Squat
3
10-15 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 8
3
Leg Press (45 Degrees)
3
5 reps
RPE 8
4
Leg Curl
3
6 reps
RPE 9
5
Standing Calf Raise
3
8 reps
RPE 9
6
Hanging Leg Raise
1
18+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5 reps
RPE 6
2
Lat Pulldown
2
5 reps
RPE 6
3
Leg Curl
2
6 reps
RPE 6
4
Bicep Curl (Barbell)
2
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Skull Crushers (Smith Machine)
3
12-15 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 8
2
Pull-Up (Bodyweight)
1
14+ reps
RPE 9
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Row (Cable)
3
5 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Skull Crushers (Smith Machine)
3
12-15 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 8
2
Pull-Up (Bodyweight)
1
14+ reps
RPE 9
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Row (Cable)
3
5 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Skull Crushers (Smith Machine)
3
12-15 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 8
2
Pull-Up (Bodyweight)
1
14+ reps
RPE 9
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Row (Cable)
3
5 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Skull Crushers (Smith Machine)
3
12-15 reps
RPE 8
3
Barbell Row
3
8-12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 8
2
Pull-Up (Bodyweight)
1
14+ reps
RPE 9
3
Overhead Press (Barbell)
3
5 reps
RPE 8
4
Seated Row (Cable)
3
5 reps
RPE 8
5
Face Pull
3
10 reps
RPE 8
6
Hammer Curl
2
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5 reps
RPE 6
2
Incline Chest Fly (Dumbbell)
2
12 reps
RPE 6
3
Hack Squat
3
12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Press (Leg Press Machine)
3
15 reps
RPE 8
6
Hanging Leg Raise
1
30+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Pendlay Row
3
3 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 8
5
Decline Sit Up (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Press (Leg Press Machine)
3
15 reps
RPE 8
6
Hanging Leg Raise
1
30+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Pendlay Row
3
3 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 8
5
Decline Sit Up (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 6
4
Incline Curl (Dumbbell)
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Press (Leg Press Machine)
3
15 reps
RPE 8
6
Hanging Leg Raise
1
30+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Pendlay Row
3
3 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 8
5
Decline Sit Up (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Press (Leg Press Machine)
3
15 reps
RPE 8
6
Hanging Leg Raise
1
30+ reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Pendlay Row
3
3 reps
RPE 8
4
Squat (Barbell)
3
3 reps
RPE 8
5
Decline Sit Up (Weighted)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
5 reps
RPE 6
2
Chest Supported Row (Machine)
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 6
4
Incline Curl (Dumbbell)
2
12 reps
RPE 6
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
@8
3
Hack Squat
3 Sets
10-15 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@8
Day 4
1
Hack Squat
3 Sets
8-12 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
5
Calf Press (Leg Press Machine)
3 Sets
15 Reps
@8
6
Hanging Leg Raise
1 Set
30+ Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
2
Skull Crushers (Smith Machine)
3 Sets
12-15 Reps
@8
3
Barbell Row
3 Sets
8-12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Face Pull
3 Sets
12-15 Reps
@8
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8