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Copilot hypertrophy

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Program Description

Gain weight and build muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 11, 2025 01:08
  • Last Edited
    Jun 18, 2025 09:08

Summary

Embark on a transformative 12-week journey with the Copilot Hypertrophy program, designed for those ready to build serious muscle. With three focused training sessions each week, you'll engage in a variety of machine and dumbbell exercises targeting all major muscle groups, from leg presses to seated rows. Each workout is structured to maximize hypertrophy, ensuring you push your limits while maintaining proper form. Get ready to sculpt your physique and unlock new strength levels with a program tailored for everyday lifters looking to elevate their game.
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10 reps
-
2
Chest Press (Machine)
4
10 reps
-
3
Seated Row (Machine)
4
10 reps
-
4
Standing Cable Row
3
12 reps
-
5
Overhead Press (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Incline Chest Press (Machine)
4
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
10 reps
-
4
Shoulder Press (Machine)
3
12 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Seated Shoulder Press (Dumbbell)
4
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Bicep Curl (Machine)
3
15 reps
-
6
Tricep Pushdown (Cable)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press
4 Sets
10 Reps
-
2
Chest Press (Machine)
4 Sets
10 Reps
-
3
Seated Row (Machine)
4 Sets
10 Reps
-
4
Standing Cable Row
3 Sets
12 Reps
-
5
Overhead Press (Dumbbell)
3 Sets
12 Reps
-
Day 2
1
Leg Curl
4 Sets
15 Reps
-
2
Incline Chest Press (Machine)
4 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
-
4
Shoulder Press (Machine)
3 Sets
12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
Day 3
1
Goblet Squat
4 Sets
12 Reps
-
2
Pull-Up (Weighted)
4 Sets
10 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Bicep Curl (Machine)
3 Sets
15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
-