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BoostcampPNG

Hypertrophy Plan (1)

by Rishabh T.
2 athletes joined

Program Description

Build Muscle

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 02:59
  • Last Edited
    Jun 18, 2025 12:23

Summary

Unlock your muscle-building potential with this comprehensive 5-week Hypertrophy Plan, designed for those ready to commit to 6 days of intense training each week. This program focuses on high-volume workouts that target all major muscle groups, utilizing a mix of barbell, cable, and bodyweight exercises. Expect to see significant gains in strength and size as you progressively challenge yourself with each session. Get ready to push your limits and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
2
Chest Fly (Cable)
1
AMRAP
-
3
Deficit Push Up
1
AMRAP
-
4
Lat Pulldown
3
10-15 reps
-
5
Seated Row (Cable)
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
2
Chest Fly (Cable)
2
AMRAP
-
3
Deficit Push Up
2
AMRAP
-
4
Lat Pulldown
3
10-15 reps
-
5
Seated Row (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
2
Chest Fly (Cable)
2
AMRAP
-
3
Deficit Push Up
2
AMRAP
-
4
Lat Pulldown
3
10-15 reps
-
5
Seated Row (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
2
Chest Fly (Cable)
2
AMRAP
-
3
Deficit Push Up
2
AMRAP
-
4
Lat Pulldown
3
10-15 reps
-
5
Seated Row (Cable)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
10 reps
80%
70%
2
Bench Press (Barbell)
1
AMRAP
60%
3
Chest Fly (Cable)
2
AMRAP
-
4
Deficit Push Up
2
AMRAP
-
5
Lat Pulldown
3
10-15 reps
-
6
Seated Row (Cable)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
2
Lateral Raise (Cable)
2
AMRAP
-
3
Reverse Pec Deck
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Preacher Curl (Dumbbell)
2
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
2
Lateral Raise (Cable)
2
AMRAP
-
3
Reverse Pec Deck
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Preacher Curl (Dumbbell)
2
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
2
Lateral Raise (Cable)
2
AMRAP
-
3
Reverse Pec Deck
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Preacher Curl (Dumbbell)
2
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
2
Lateral Raise (Cable)
2
AMRAP
-
3
Reverse Pec Deck
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
AMRAP
-
5
Hammer Curl
2
AMRAP
-
6
Overhead Tricep Extension (Cable)
2
AMRAP
-
7
Preacher Curl (Dumbbell)
2
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
10 reps
80%
70%
2
Overhead Press (Barbell)
1
AMRAP
60%
3
Lateral Raise (Cable)
2
AMRAP
-
4
Reverse Pec Deck
2
AMRAP
-
5
Lateral Raise (Dumbbell)
2
AMRAP
-
6
Hammer Curl
2
AMRAP
-
7
Overhead Tricep Extension (Cable)
2
AMRAP
-
8
Preacher Curl (Dumbbell)
2
AMRAP
-
9
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
2
Leg Press
1
AMRAP
-
3
Leg Curl
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Standing Calf Raise
2
AMRAP
-
6
Seated Calf Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
2
Leg Press
2
10-15 reps
RPE 6-7
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Standing Calf Raise
3
AMRAP
-
6
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
2
Leg Press
2
10-15 reps
RPE 6-7
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Standing Calf Raise
3
AMRAP
-
6
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
2
Leg Press
2
10-15 reps
RPE 6-7
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Standing Calf Raise
3
AMRAP
-
6
Seated Calf Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
5 reps
10 reps
80%
70%
2
Bulgarian Split Squat (Dumbbell)
1
AMRAP
60%
3
Leg Press
2
10-15 reps
RPE 6-7
4
Leg Curl
2
AMRAP
-
5
Leg Extension
2
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
7
Seated Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
-
2
Underhand Lat Pulldown
1
AMRAP
-
3
Chest Supported Row (Machine)
1
-
4
Incline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
5
Chest Fly (Cable)
1
AMRAP
-
6
Deficit Push Up
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Underhand Lat Pulldown
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
5
Chest Fly (Cable)
2
AMRAP
-
6
Deficit Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Underhand Lat Pulldown
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
5
Chest Fly (Cable)
2
AMRAP
-
6
Deficit Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Underhand Lat Pulldown
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
5
Chest Fly (Cable)
2
AMRAP
-
6
Deficit Push Up
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
AMRAP
-
2
Underhand Lat Pulldown
2
AMRAP
-
3
Chest Supported Row (Dumbbell)
2
AMRAP
-
4
Incline Bench Press (Dumbbell)
1
3
5 reps
10 reps
80%
70%
5
Incline Bench Press (Dumbbell)
1
AMRAP
60%
6
Chest Fly (Cable)
2
AMRAP
-
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
AMRAP
-
2
Tricep Pushdown (Cable)
2
AMRAP
-
3
Preacher Curl (Dumbbell)
2
AMRAP
-
4
Single Arm Overhead Tricep Extension
2
AMRAP
-
5
Overhead Press (Dumbbell)
2
AMRAP
-
6
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Lateral Raise (Cable)
2
AMRAP
-
8
Reverse Pec Deck
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
2
Leg Press
1
1
1
15 reps
15 reps
15 reps
45%
50%
55%
3
Leg Curl
1
AMRAP
-
4
Leg Extension
1
AMRAP
-
5
Seated Calf Raise
2
AMRAP
-
6
Standing Calf Raise
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
1
15 reps
12 reps
10 reps
50%
55%
60%
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Seated Calf Raise
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
15 reps
50%
55%
60%
65%
55%
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Seated Calf Raise
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
4 reps
12 reps
15 reps
55%
60%
65%
70%
75%
65%
60%
2
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
3
Leg Curl
2
AMRAP
-
4
Leg Extension
2
AMRAP
-
5
Seated Calf Raise
3
AMRAP
-
6
Standing Calf Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
5 reps
10 reps
80%
70%
2
Leg Press
1
AMRAP
60%
3
Bulgarian Split Squat (Dumbbell)
2
AMRAP
-
4
Leg Curl
2
AMRAP
-
5
Leg Extension
2
AMRAP
-
6
Seated Calf Raise
3
AMRAP
-
7
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
2
Chest Fly (Cable)
1 Set
AMRAP
-
3
Deficit Push Up
1 Set
AMRAP
-
4
Lat Pulldown
3 Sets
10-15 Reps
-
5
Seated Row (Cable)
2 Sets
AMRAP
-
Day 2
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
2
Lateral Raise (Cable)
2 Sets
AMRAP
-
3
Reverse Pec Deck
2 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
5
Hammer Curl
2 Sets
AMRAP
-
6
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
-
7
Preacher Curl (Dumbbell)
2 Sets
AMRAP
-
8
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
-
Day 5
1
Bicep Curl (Cable)
2 Sets
AMRAP
-
2
Tricep Pushdown (Cable)
2 Sets
AMRAP
-
3
Preacher Curl (Dumbbell)
2 Sets
AMRAP
-
4
Single Arm Overhead Tricep Extension
2 Sets
AMRAP
-
5
Overhead Press (Dumbbell)
2 Sets
AMRAP
-
6
Lateral Raise (Dumbbell)
2 Sets
AMRAP
-
7
Lateral Raise (Cable)
2 Sets
AMRAP
-
8
Reverse Pec Deck
2 Sets
AMRAP
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
2
Leg Press
1 Set
AMRAP
-
3
Leg Curl
1 Set
AMRAP
-
4
Leg Extension
1 Set
AMRAP
-
5
Standing Calf Raise
2 Sets
AMRAP
-
6
Seated Calf Raise
2 Sets
AMRAP
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Underhand Lat Pulldown
1 Set
AMRAP
-
3
Chest Supported Row (Machine)
1 Set
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
5
Chest Fly (Cable)
1 Set
AMRAP
-
6
Deficit Push Up
1 Set
AMRAP
-
Day 6
1
Rack Pull (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
2
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
45%
50%
55%
3
Leg Curl
1 Set
AMRAP
-
4
Leg Extension
1 Set
AMRAP
-
5
Seated Calf Raise
2 Sets
AMRAP
-
6
Standing Calf Raise
2 Sets
AMRAP
-