Quick Functional Hypertrophy

by Gipi

17 athletes joined

Program Description

Quick Effective routine. Stay in the rep range and progress with double progression, i.e. first reps then weight and reset reps to minimum

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 12, 2024 10:25
Last Edited
Jun 18, 2025 09:09

Summary

Unlock your potential with the Quick Functional Hypertrophy program, a focused 4-week training plan designed for serious lifters. Committing just three days a week, you'll engage in high-intensity supersets that blend strength and hypertrophy, targeting major muscle groups for maximum growth. With exercises like barbell squats, bench presses, and dumbbell pullovers, this program emphasizes functional strength while pushing your limits. Get ready to build muscle and enhance your performance in just one month!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Deadlift (Barbell)

Lu Raises

Abs Crunch (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Deadlift (Barbell)

Lu Raises

Abs Crunch (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Deadlift (Barbell)

Lu Raises

Abs Crunch (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Deadlift (Barbell)

Lu Raises

Abs Crunch (Bodyweight)

AMRAP

Day 2

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Leg Curl

5-20 reps

RPE 8.5

Lu Raises

5-20 reps

RPE 8.5

Swiss Ball Rollout

Day 2

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Leg Curl

5-20 reps

RPE 8.5

Lu Raises

5-20 reps

RPE 8.5

Swiss Ball Rollout

Day 2

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Leg Curl

5-20 reps

RPE 8.5

Lu Raises

5-20 reps

RPE 8.5

Swiss Ball Rollout

Day 2

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Leg Curl

5-20 reps

RPE 8.5

Lu Raises

5-20 reps

RPE 8.5

Swiss Ball Rollout

Day 3

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Deadlift (Barbell)

Lu Raises

Abs Crunch (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Deadlift (Barbell)

Lu Raises

Abs Crunch (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Deadlift (Barbell)

Lu Raises

Abs Crunch (Bodyweight)

AMRAP

Day 3

Squat (Barbell)

5-10 reps

RPE 8.5

Pullover (Dumbbell)

6-15 reps

RPE 9

Bench Press (Barbell)

5-12 reps

RPE 8.5

Flexion Row

6-12 reps

RPE 9.5

Deadlift (Barbell)

Lu Raises

Abs Crunch (Bodyweight)

AMRAP

Day 1

Squat (Barbell)

3 Sets

5-10 Reps

@8.5

Pullover (Dumbbell)

3 Sets

6-15 Reps

Bench Press (Barbell)

3 Sets

5-12 Reps

@8.5

Flexion Row

3 Sets

6-12 Reps

@9.5

Deadlift (Barbell)

1 Set

Lu Raises

1 Set

Abs Crunch (Bodyweight)

3 Sets

AMRAP

Day 2

Squat (Barbell)

3 Sets

5-10 Reps

@8.5

Pullover (Dumbbell)

3 Sets

6-15 Reps

Bench Press (Barbell)

3 Sets

5-12 Reps

@8.5

Flexion Row

3 Sets

6-12 Reps

@9.5

Leg Curl

3 Sets

5-20 Reps

@8.5

Lu Raises

3 Sets

5-20 Reps

@8.5

Swiss Ball Rollout

1 Set

Day 3

Squat (Barbell)

3 Sets

5-10 Reps

@8.5

Pullover (Dumbbell)

3 Sets

6-15 Reps

Bench Press (Barbell)

3 Sets

5-12 Reps

@8.5

Flexion Row

3 Sets

6-12 Reps

@9.5

Deadlift (Barbell)

1 Set

Lu Raises

1 Set

Abs Crunch (Bodyweight)

3 Sets

AMRAP