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BoostcampPNG

RP Hypertrophy Full Body

by Jake T.
21 athletes joined

Program Description

Full body split 4 days a week.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 25, 2024 04:51
  • Last Edited
    May 14, 2025 08:41

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.9%
Hamstrings
11.4%
Quadriceps
10.7%
Biceps
10.6%
Glutes
7.7%
Chest
7.4%
Lats
7.2%
Upper Back
6.2%
Front Delts
5.8%
Abs
4.5%
Middle Delts
4.4%
Lower Back
4.1%
Calves
2.8%
Forearms
1.3%
Adductors
0.8%
Rear Delts
0.6%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 7.5
2
Lat Pulldown
3
12 reps
RPE 7.5
3
Dip (Assisted)
3
15 reps
RPE 7.5
4
Dumbbell Row
2
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Arnold Press
2
20 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Dumbbell Row
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Arnold Press
2
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 9.5
3
Dip (Assisted)
2
1
15 reps
15 reps
RPE 9
RPE 9.5
4
Dumbbell Row
2
1
12 reps
12 reps
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 9.5
7
Arnold Press
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
12 reps
RPE 6.5
2
Lat Pulldown
3
12 reps
RPE 6.5
3
Dip (Assisted)
3
15 reps
RPE 6.5
4
Dumbbell Row
2
12 reps
RPE 7
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
7
Arnold Press
2
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7
2
Sit Up
2
25 reps
RPE 7
3
Squat (Barbell)
2
10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
5
Standing Calf Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
2
Sit Up
2
25 reps
RPE 7.5
3
Squat (Barbell)
2
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
5
Standing Calf Raise
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
2
Sit Up
3
25 reps
RPE 9.5
3
Squat (Barbell)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Standing Calf Raise
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7
2
Sit Up
2
25 reps
RPE 7.5
3
Squat (Barbell)
2
10 reps
RPE 7.5
4
Bulgarian Split Squat (Dumbbell)
2
12 reps
RPE 7.5
5
Standing Calf Raise
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
2
Underhand Lat Pulldown
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 7.5
2
Underhand Lat Pulldown
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
2
Underhand Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 8
RPE 8.5
4
Tricep Pushdown (Cable)
2
2
15 reps
15 reps
RPE 8.5
RPE 10
5
Bicep Curl (Dumbbell)
2
2
12 reps
12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
12 reps
RPE 7.5
2
Underhand Lat Pulldown
2
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
4
15 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7.5
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
12 reps
RPE 7.5
4
Lying Leg Curl
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7.5
2
Leg Extension
3
15 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
12 reps
RPE 7.5
4
Lying Leg Curl
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
3
12 reps
12 reps
RPE 8
RPE 8.5
4
Lying Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 7.5
2
Leg Extension
2
15 reps
RPE 7.5
3
Leg Press (45 Degrees)
2
10 reps
RPE 7.5
4
Lying Leg Curl
2
12 reps
RPE 7.5
Week 1
1 / 4 Weeks
Day 2
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7
2
Sit Up
2 Sets
25 Reps
@7
3
Squat (Barbell)
2 Sets
10 Reps
@7.5
4
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
5
Standing Calf Raise
3 Sets
15 Reps
@7.5
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
2
Underhand Lat Pulldown
3 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
4
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@7.5
2
Leg Extension
3 Sets
15 Reps
@7.5
3
Leg Press (45 Degrees)
3 Sets
12 Reps
@7.5
4
Lying Leg Curl
3 Sets
15 Reps
@7.5
Day 1
1
Bench Press (Paused)
3 Sets
12 Reps
@7.5
2
Lat Pulldown
3 Sets
12 Reps
@7.5
3
Dip (Assisted)
3 Sets
15 Reps
@7.5
4
Dumbbell Row
2 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Arnold Press
2 Sets
20 Reps
@7.5