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Thanos Hypertrophy Program

by TI

Program Description

The purpose of this program is to wipe out half the Earth's population...or at least look like you can.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 26, 2025 11:40
  • Last Edited
    Jun 18, 2025 08:09

Summary

Unleash your potential with the Thanos Hypertrophy Program, an 8-week journey designed to sculpt and strengthen your entire physique. Comprising four intense training days each week, this program focuses on compound movements and targeted isolation exercises to maximize muscle growth and definition. From powerful bench presses to challenging deadlifts, you'll engage in a variety of lifts that push your limits and enhance your strength. Equip yourself with a full gym and get ready to dominate your workouts—transformation awaits!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Quadriceps
11.9%
Chest
10%
Front Delts
8%
Hamstrings
7.5%
Glutes
7.3%
Lats
7.1%
Middle Delts
6.4%
Upper Back
6.1%
Biceps
5.6%
Lower Back
5.4%
Abs
4.9%
Olympic
3.4%
Adductors
1.4%
Forearms
1%
Abductors
0.5%
Rear Delts
0.5%
Calves
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Dumbbell)
3
10 reps
-
4
Dip (Assisted)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Bent Over Row (Barbell)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5
Standing Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
3
10 reps
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
-
2
Romanian Deadlift (Trap Bar)
3
10 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
-
2
Romanian Deadlift (Trap Bar)
3
10 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
-
2
Romanian Deadlift (Trap Bar)
3
10 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
-
2
Romanian Deadlift (Trap Bar)
3
10 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
-
2
Romanian Deadlift (Trap Bar)
3
10 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
-
2
Romanian Deadlift (Trap Bar)
3
10 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
-
2
Romanian Deadlift (Trap Bar)
3
10 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
4
8 reps
-
2
Romanian Deadlift (Trap Bar)
3
10 reps
-
3
Pull-Up (Assisted)
3
12 reps
-
4
Bicep Curl (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
10 Reps
-
4
Dip (Assisted)
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Bent Over Row (Barbell)
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
15 Reps
-
Day 4
1
Clean and Press
4 Sets
8 Reps
-
2
Romanian Deadlift (Trap Bar)
3 Sets
10 Reps
-
3
Pull-Up (Assisted)
3 Sets
12 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
15 Reps
-