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BoostcampPNG

New hypertrophy program

by Federico
7 athletes joined

Program Description

Simply program to reach and achieve hypertrophy for muscle that you have still less improved

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 13, 2024 03:24
  • Last Edited
    Jun 18, 2025 10:45

Summary

Unlock your muscle-building potential with this 6-week hypertrophy program designed for serious lifters. Comprising four training days per week, you'll engage in a variety of compound and isolation exercises, including barbell squats, dumbbell presses, and machine work, all aimed at maximizing muscle growth. Each session is meticulously structured to challenge your limits while ensuring proper recovery. Get ready to transform your physique and build strength like never before!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8.5
2
Lunge (Dumbbell)
3
12 reps
RPE 8.5
3
Leg Extension
4
15 reps
RPE 8.5
4
Leg Curl
4
15 reps
RPE 8.5
5
Hack Squat
2
15+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
5 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Pec Deck (Machine)
4
15 reps
RPE 8.5
4
Bicep Curl (EZ Bar)
4
10 reps
RPE 8.5
5
Spider Curl
3
12 reps
RPE 8.5
6
Bicep Curl (Cable)
1
2
15 reps
15 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
RPE 8.5
2
Rematore 45
3
12 reps
RPE 9
3
Lat Machine
3
12 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
15 reps
RPE 8.5
5
Face Pull
4
12 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Lateral Raise (Cable)
4
15 reps
RPE 8.5
4
French Press
4
10 reps
RPE 9
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
4
15 reps
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
@8.5
2
Lunge (Dumbbell)
3 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
15 Reps
@8.5
4
Leg Curl
4 Sets
15 Reps
@8.5
5
Hack Squat
2 Sets
15+ Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
4 Sets
5 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Pec Deck (Machine)
4 Sets
15 Reps
@8.5
4
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@8.5
5
Spider Curl
3 Sets
12 Reps
@8.5
6
Bicep Curl (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8.5
@9
Day 3
1
Pull-Up (Weighted)
5 Sets
5 Reps
@8.5
2
Rematore 45
3 Sets
12 Reps
@9
3
Lat Machine
3 Sets
12 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
15 Reps
@8.5
5
Face Pull
4 Sets
12 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@9
Day 4
1
Seated Military Press (Barbell)
4 Sets
5 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Cable)
4 Sets
15 Reps
@8.5
4
French Press
4 Sets
10 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@9