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Ogi Strength Hypertrophy Weight Loss

by Oğulcan O.

Program Description

Unlock your potential with the Ogi Strength Hypertrophy Weight Loss program! Over four weeks, you'll engage in 24 dynamic workouts designed to build muscle and promote fat loss. This program combines bodybuilding, powerlifting, and powerbuilding techniques, ensuring a comprehensive approach to strength and aesthetics. With a mix of barbell, dumbbell, and machine exercises, you'll challenge your body in a full gym environment, making every session effective and rewarding. Get ready to transform your physique and elevate your fitness journey!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 07:56
  • Last Edited
    Oct 05, 2025 09:04
Muscle Engagement
Front
Back
MuscleSet
Abs
21.4%
Glutes
11.9%
Quadriceps
10.2%
Hamstrings
9.3%
Chest
8.2%
Lower Back
7.1%
Triceps
5.7%
Upper Back
4.9%
Front Delts
4.8%
Adductors
4%
Lats
3.4%
Biceps
3%
Forearms
1.9%
Middle Delts
1.9%
Cardio
1.9%
Rear Delts
0.4%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
16 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
16 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
16 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Lunge (Dumbbell)
3
16 reps
RPE 8
4
Lying Leg Curl
3
10 reps
RPE 8
5
Hip Adductor (Machine)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Pec Deck (Machine)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
1
10 reps
5 reps
5 reps
4 reps
3 reps
2 reps
10 reps
25%
50%
75%
80%
85%
90%
50%
2
Lat Pulldown (Close Grip)
3
10 reps
RPE 8
3
Chest Supported Row (Machine)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
10 reps
RPE 8
5
Hammer Curl (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
2
Abs Crunch (Machine)
3
15 reps
RPE 8
3
Wood Chop
2
15 reps
RPE 8
4
Suitcase Carry
2
50 reps
RPE 8
5
Back Extension
2
15 reps
RPE 8
6
Cardio
1
45 mins
RPE 8
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
10 Reps
25%
50%
75%
80%
85%
90%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Pec Deck (Machine)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
10 Reps
25%
50%
75%
80%
85%
90%
50%
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
4
Shrug (Dumbbell)
3 Sets
10 Reps
@8
5
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
5 Reps
4 Reps
3 Reps
2 Reps
10 Reps
25%
50%
75%
80%
85%
90%
50%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
16 Reps
@8
4
Lying Leg Curl
3 Sets
10 Reps
@8
5
Hip Adductor (Machine)
3 Sets
10 Reps
@8
Day 2
1
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
2
Abs Crunch (Machine)
3 Sets
15 Reps
@8
3
Wood Chop
2 Sets
15 Reps
@8
4
Suitcase Carry
2 Sets
50 Reps
@8
5
Back Extension
2 Sets
15 Reps
@8
6
Cardio
1 Set
45 mins
@8
Day 4
1
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
2
Abs Crunch (Machine)
3 Sets
15 Reps
@8
3
Wood Chop
2 Sets
15 Reps
@8
4
Suitcase Carry
2 Sets
50 Reps
@8
5
Back Extension
2 Sets
15 Reps
@8
6
Cardio
1 Set
45 mins
@8
Day 6
1
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@8
2
Abs Crunch (Machine)
3 Sets
15 Reps
@8
3
Wood Chop
2 Sets
15 Reps
@8
4
Suitcase Carry
2 Sets
50 Reps
@8
5
Back Extension
2 Sets
15 Reps
@8
6
Cardio
1 Set
45 mins
@8