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Hypertrophy freestyle

by Jeremy Mcnutt
1 athletes joined

Program Description

To work on muscle endurance with focus on hypertrophy as a endurance filler between strength programs

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 17, 2025 10:11
  • Last Edited
    Jun 18, 2025 08:51

Summary

Unlock your muscle-building potential with the **Hypertrophy Freestyle** program! Over the course of 4 weeks, this dynamic 4-day-a-week plan focuses on high-rep strength training, utilizing a variety of exercises to target all major muscle groups. Expect to engage in compound movements like barbell box squats and bench presses, along with isolation exercises to sculpt and define. Designed for those ready to push their limits, this program will help you achieve noticeable gains while keeping your workouts fresh and exciting. Get ready to 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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
12+ reps
RPE 6
2
Sissy Squat (Weighted)
4
12 reps
RPE 6
3
Leg Extension
4
12 reps
RPE 6
4
Standing Calf Raise
6
20 reps
RPE 8
5
Front Raise
4
12 reps
RPE 6
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
7
Reverse Pec Deck
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
4
12+ reps
RPE 7
2
Sissy Squat (Weighted)
4
12 reps
RPE 7
3
Leg Extension
4
12 reps
RPE 7
4
Standing Calf Raise
6
20 reps
RPE 8
5
Front Raise
4
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
7
Reverse Pec Deck
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
4
10-12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 6
4
Standing Calf Raise
6
20 reps
RPE 8
5
Upright Row (Dumbbell)
4
12 reps
RPE 8
6
Iron Crosses
4
12 reps
RPE 8
7
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10-12 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
4
10-12 reps
RPE 9
3
Leg Extension
4
12 reps
RPE 9
4
Standing Calf Raise
6
20 reps
RPE 8
5
Upright Row (Dumbbell)
4
12 reps
RPE 9
6
Iron Crosses
4
12 reps
RPE 9
7
Behind-the-Neck Lat Pulldown
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 6
3
Low To High Cable Crossovers
4
12 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 6
5
Reverse Grip Tricep Pulldowns
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
3
Low To High Cable Crossovers
4
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7
5
Reverse Grip Tricep Pulldowns
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Low To High Cable Crossovers
4
12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Reverse Grip Tricep Pulldowns
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Low To High Cable Crossovers
4
12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
5
Reverse Grip Tricep Pulldowns
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 6
2
Leg Curl
4
12 reps
RPE 6
3
Back Extension
4
12 reps
RPE 6
4
Standing Calf Raise
6
20 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 7
2
Leg Curl
4
12 reps
RPE 7
3
Back Extension
4
12 reps
RPE 7
4
Standing Calf Raise
6
20 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
2
Leg Curl
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Standing Calf Raise
6
20 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
2
Leg Curl
4
12 reps
RPE 9
3
Back Extension
4
12 reps
RPE 9
4
Standing Calf Raise
6
20 reps
RPE 8
5
Abs Crunch (Machine)
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 6
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 6
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 6
4
Incline Curl (Dumbbell)
4
12 reps
RPE 6
5
Single Arm High Row (Cable)
4
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 7
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 7
3
Lat Pulldown (Close Grip)
4
12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
12 reps
RPE 7
5
Single Arm High Row (Cable)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
5
Single Arm High Row (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
RPE 9
2
Lat Pulldown (Close Grip)
4
12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 9
4
Preacher Curl (EZ Bar)
4
12 reps
RPE 9
5
Single Arm High Row (Cable)
4
12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Box Squat (Barbell)
4 Sets
12+ Reps
@6
2
Sissy Squat (Weighted)
4 Sets
12 Reps
@6
3
Leg Extension
4 Sets
12 Reps
@6
4
Standing Calf Raise
6 Sets
20 Reps
@8
5
Front Raise
4 Sets
12 Reps
@6
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@6
7
Reverse Pec Deck
4 Sets
12 Reps
@6
Day 2
1
Bench Press (Barbell)
4 Sets
12 Reps
@6
2
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@6
3
Low To High Cable Crossovers
4 Sets
12 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@6
5
Reverse Grip Tricep Pulldowns
4 Sets
12 Reps
@6
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@6
2
Leg Curl
4 Sets
12 Reps
@6
3
Back Extension
4 Sets
12 Reps
@6
4
Standing Calf Raise
6 Sets
20 Reps
@8
5
Abs Crunch (Machine)
4 Sets
20 Reps
@6
Day 4
1
Wide Grip Lat Pulldown
4 Sets
12 Reps
@6
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@6
3
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@6
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
@6
5
Single Arm High Row (Cable)
4 Sets
12 Reps
@6