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BoostcampPNG

In-N-Out Hypertrophy Workout

by Rishabh T.
1 athletes joined

Program Description

Gains baby

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 26, 2025 05:13
  • Last Edited
    Oct 04, 2025 06:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.6%
Front Delts
8.8%
Middle Delts
8.8%
Biceps
8.8%
Upper Back
8.4%
Abs
8.4%
Chest
8%
Quadriceps
8%
Lats
7.2%
Hamstrings
7.2%
Calves
4%
Rear Delts
3.2%
Forearms
3.2%
Glutes
3.2%
Lower Back
2%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
50%
2
Chest Fly (Cable)
2
AMRAP
-
3
Lateral Raise (Cable)
2
AMRAP
-
4
Overhead Press (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
50%
2
Chest Fly (Cable)
2
AMRAP
-
3
Lateral Raise (Cable)
2
AMRAP
-
4
Overhead Press (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
50%
2
Chest Fly (Cable)
2
AMRAP
-
3
Lateral Raise (Cable)
2
AMRAP
-
4
Overhead Press (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
50%
2
Chest Fly (Cable)
2
AMRAP
-
3
Lateral Raise (Cable)
2
AMRAP
-
4
Overhead Press (Dumbbell)
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Tricep Rope Push Down (Cable)
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
-
2
Chest Supported Row (Machine)
2
AMRAP
-
3
Single Arm Rear Delt Fly (Cable)
2
AMRAP
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
AMRAP
-
6A
Reverse Curls
2
AMRAP
-
6B
Wrist Curls
2
AMRAP
-
7A
Hanging Knee Raise
2
AMRAP
-
7B
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
-
2
Chest Supported Row (Machine)
2
AMRAP
-
3
Single Arm Rear Delt Fly (Cable)
2
AMRAP
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
AMRAP
-
6A
Reverse Curls
2
AMRAP
-
6B
Wrist Curls
2
AMRAP
-
7A
Hanging Knee Raise
2
AMRAP
-
7B
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
-
2
Chest Supported Row (Machine)
2
AMRAP
-
3
Single Arm Rear Delt Fly (Cable)
2
AMRAP
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
AMRAP
-
6A
Reverse Curls
2
AMRAP
-
6B
Wrist Curls
2
AMRAP
-
7A
Hanging Knee Raise
2
AMRAP
-
7B
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
-
2
Chest Supported Row (Machine)
2
AMRAP
-
3
Single Arm Rear Delt Fly (Cable)
2
AMRAP
-
4
Incline Curl (Dumbbell)
2
AMRAP
-
5
Bicep Curl (Dumbbell)
2
AMRAP
-
6A
Reverse Curls
2
AMRAP
-
6B
Wrist Curls
2
AMRAP
-
7A
Hanging Knee Raise
2
AMRAP
-
7B
Cable Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Hyperextension (Cable)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Hyperextension (Cable)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Hyperextension (Cable)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Hyperextension (Cable)
2
AMRAP
-
3
Leg Extension
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Lat Pulldown
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Lat Pulldown
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Lat Pulldown
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
AMRAP
-
2
Single Arm Row (Dumbbell)
2
AMRAP
-
3
Chest Fly (Cable)
2
AMRAP
-
4
Lat Pulldown
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2
AMRAP
-
7
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5A
Hanging Knee Raise
2
AMRAP
-
5B
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5A
Hanging Knee Raise
2
AMRAP
-
5B
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5A
Hanging Knee Raise
2
AMRAP
-
5B
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
AMRAP
-
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Standing Calf Raise
2
AMRAP
-
5A
Hanging Knee Raise
2
AMRAP
-
5B
Cable Crunch
2
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
AMRAP
50%
2
Chest Fly (Cable)
2 Sets
AMRAP
-
3
Lateral Raise (Cable)
2 Sets
AMRAP
-
4
Overhead Press (Dumbbell)
2 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
6
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
-
7
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
AMRAP
-
2
Chest Supported Row (Machine)
2 Sets
AMRAP
-
3
Single Arm Rear Delt Fly (Cable)
2 Sets
AMRAP
-
4
Incline Curl (Dumbbell)
2 Sets
AMRAP
-
5
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
6A
Reverse Curls
2 Sets
AMRAP
-
6B
Wrist Curls
2 Sets
AMRAP
-
7A
Hanging Knee Raise
2 Sets
AMRAP
-
7B
Cable Crunch
2 Sets
AMRAP
-
Day 3
1
Leg Press
2 Sets
AMRAP
-
2
Hyperextension (Cable)
2 Sets
AMRAP
-
3
Leg Extension
2 Sets
AMRAP
-
4
Leg Curl
2 Sets
AMRAP
-
5
Standing Calf Raise
2 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
AMRAP
-
2
Single Arm Row (Dumbbell)
2 Sets
AMRAP
-
3
Chest Fly (Cable)
2 Sets
AMRAP
-
4
Lat Pulldown
2 Sets
AMRAP
-
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
6
V-Handle Tricep Pushdown (Cable)
2 Sets
AMRAP
-
7
Bicep Curl (Dumbbell)
2 Sets
AMRAP
-
Day 5
1
Leg Press
2 Sets
AMRAP
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
AMRAP
-
3
Leg Curl
2 Sets
AMRAP
-
4
Standing Calf Raise
2 Sets
AMRAP
-
5A
Hanging Knee Raise
2 Sets
AMRAP
-
5B
Cable Crunch
2 Sets
AMRAP
-