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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
    Feb 26, 2025 12:38
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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
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Deadlift (Barbell)
1
-
3B
Lu Raises
1
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Deadlift (Barbell)
1
-
3B
Lu Raises
1
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Deadlift (Barbell)
1
-
3B
Lu Raises
1
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Deadlift (Barbell)
1
-
3B
Lu Raises
1
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Leg Curl
3
5-20 reps
RPE 8.5
3B
Lu Raises
3
5-20 reps
RPE 8.5
4
Swiss Ball Rollout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Leg Curl
3
5-20 reps
RPE 8.5
3B
Lu Raises
3
5-20 reps
RPE 8.5
4
Swiss Ball Rollout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Leg Curl
3
5-20 reps
RPE 8.5
3B
Lu Raises
3
5-20 reps
RPE 8.5
4
Swiss Ball Rollout
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Leg Curl
3
5-20 reps
RPE 8.5
3B
Lu Raises
3
5-20 reps
RPE 8.5
4
Swiss Ball Rollout
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Deadlift (Barbell)
1
-
3B
Lu Raises
1
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Deadlift (Barbell)
1
-
3B
Lu Raises
1
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Deadlift (Barbell)
1
-
3B
Lu Raises
1
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
5-10 reps
RPE 8.5
1B
Pullover (Dumbbell)
3
6-15 reps
RPE 9
2A
Bench Press (Barbell)
3
5-12 reps
RPE 8.5
2B
Flexion Row
3
6-12 reps
RPE 9.5
3A
Deadlift (Barbell)
1
-
3B
Lu Raises
1
-
4
Abs Crunch (Bodyweight)
3
AMRAP
-
Week 1
1 / 4 Weeks
Day 1
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
-
3B
Lu Raises
1 Set
-
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
Day 2
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Leg Curl
3 Sets
5-20 Reps
@8.5
3B
Lu Raises
3 Sets
5-20 Reps
@8.5
4
Swiss Ball Rollout
1 Set
-
Day 3
1A
Squat (Barbell)
3 Sets
5-10 Reps
@8.5
1B
Pullover (Dumbbell)
3 Sets
6-15 Reps
@9
2A
Bench Press (Barbell)
3 Sets
5-12 Reps
@8.5
2B
Flexion Row
3 Sets
6-12 Reps
@9.5
3A
Deadlift (Barbell)
1 Set
-
3B
Lu Raises
1 Set
-
4
Abs Crunch (Bodyweight)
3 Sets
AMRAP
-