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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
    Apr 11, 2025 01:36
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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
-