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AJ Hypertrophy
by Joshua A.
Program Description
For bodybuilding Based on RP Hypertrophy
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
120 minutes
Created
Jun 13, 2024 03:54
Last Edited
Jun 13, 2024 04:14
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Overhead Press (Barbell)
3 Sets
8 Reps
3
Dip (Weighted)
4 Sets
8 Reps
4
Pec Deck (Machine)
4 Sets
12 Reps
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
6
Decline Crunch
3 Sets
10 Reps
Day 2
1
Front Squat (Barbell)
4 Sets
8 Reps
2
Leg Press
6 Sets
10 Reps
3
Standing Calf Raise
5 Sets
8 Reps
4
Shoulder Press (Machine)
2 Sets
10 Reps
5
Shrug (Dumbbell)
5 Sets
20 Reps
6
Upright Row (Barbell)
4 Sets
15 Reps
7
Preacher Curl (EZ Bar)
4 Sets
12 Reps
Day 3
1
Split Squat (Dumbbell)
4 Sets
8 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
3
Bent Over Row (Barbell)
4 Sets
8 Reps
4
Pull-Up (Bodyweight)
1 Set
30 Reps
5
Decline Sit Up (Bodyweight)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
10 Reps
2
Dip (Bodyweight)
1 Set
50 Reps
3
Overhead Extension
4 Sets
4
Tricep Pushdown (Cable)
4 Sets
5
Lateral Raise (Machine)
3 Sets
10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Belt Squat
4 Sets
12 Reps
2
Standing Calf Raise
7 Sets
12 Reps
3
Rear Delt Fly (Machine)
4 Sets
4
Upright Row (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
1 Set
50 Reps
6
Hanging Leg Raise
1 Set
30 Reps
Day 6
1
Lat Pulldown
4 Sets
10 Reps
2
Chest Supported Row (Machine)
3 Sets
15 Reps
3
Lying Leg Curl
6 Sets
12 Reps
4
Hip Abductor (Machine)
3 Sets
15 Reps