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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 05, 2025 11:24

Summary

Unlock your muscle-building potential with the In-N-Out Hypertrophy Workout, a focused 4-week program designed for serious lifters. Committing just 5 days a week, you'll engage in a variety of compound and isolation exercises targeting all major muscle groups, ensuring balanced growth and strength. Each session is crafted to maximize intensity with AMRAP (As Many Reps As Possible) sets, pushing your limits and driving results. Equip yourself with a full gym and get ready to transform your physique!
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
AppleStore
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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
-