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Strength and hypertrophy program

by Anonymous

Program Description

Easy to follow , high intensity low volume program

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 24, 2025 03:02
  • Last Edited
    Jun 18, 2025 12:59

Summary

Unleash your potential with this 5-week Strength and Hypertrophy program, designed for those ready to transform their physique. Committing to 5 days a week, you'll engage in a variety of targeted exercises, including barbell and machine movements, to build muscle and increase strength. Each workout focuses on major muscle groups, ensuring balanced development while pushing your limits. Get ready to see real results and elevate your training to the next level!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Preacher Curl (Dumbbell)
4
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
RPE 10
6
Lateral Raise (Cable)
4
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (Dumbbell)
2
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (Dumbbell)
2
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (Dumbbell)
2
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
60° Incline Smith Press
2
RPE 10
2
Chest Supported Row (Machine)
2
RPE 10
3
Pec Deck (Machine)
2
RPE 10
4
Lateral Raise (Cable)
2
RPE 10
5
Preacher Curl (Dumbbell)
2
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
RPE 10
2
Hack Squat
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Leg Extension
2
RPE 10
5
Single Leg Calf Raise
4
RPE 10
6
Abs Crunch (Machine)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
RPE 10
2
Chest Press (Machine)
1
RPE 10
3
Single Arm Row (Cable)
4
RPE 10
4
Pull-Up (Weighted)
2
RPE 10
5
Reverse Pec Deck
2
RPE 10
6
Single Arm Tricep Extension (Cable)
4
RPE 10
7
Bayesian Curl
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 10
2
Single Arm Row (Cable)
4
RPE 10
3
Pull-Up (Weighted)
2
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Single Arm Tricep Extension (Cable)
2
RPE 10
6
Bayesian Curl
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 10
2
Single Arm Row (Cable)
4
RPE 10
3
Pull-Up (Weighted)
2
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Single Arm Tricep Extension (Cable)
2
RPE 10
6
Bayesian Curl
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 10
2
Single Arm Row (Cable)
4
RPE 10
3
Pull-Up (Weighted)
2
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Single Arm Tricep Extension (Cable)
2
RPE 10
6
Bayesian Curl
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
RPE 10
2
Single Arm Row (Cable)
4
RPE 10
3
Pull-Up (Weighted)
2
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Single Arm Tricep Extension (Cable)
2
RPE 10
6
Bayesian Curl
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Romanian Deadlift (Barbell)
2
-
3
Leg Press
2
-
4
Lying Leg Curl
2
-
5
Leg Extension
1
-
6
Single Leg Calf Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
4
RPE 10
4
Hammer Curl
4
RPE 10
5
Overhead Tricep Extension (Cable)
4
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
3
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Hammer Curl
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
3
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Hammer Curl
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
3
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Hammer Curl
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
RPE 10
2
Lat Pulldown
2
RPE 10
3
Single Arm Cable Lateral Raises
3
RPE 10
4
Reverse Pec Deck
2
RPE 10
5
Hammer Curl
2
RPE 10
6
Overhead Tricep Extension (Cable)
2
RPE 10
Week 1
1 / 5 Weeks
Day 4
1
Hip Adductor (Machine)
2 Sets
-
2
Romanian Deadlift (Barbell)
2 Sets
-
3
Leg Press
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Leg Extension
1 Set
-
6
Single Leg Calf Raise
4 Sets
-
Day 2
1
Hip Adductor (Machine)
2 Sets
@10
2
Hack Squat
2 Sets
@10
3
Lying Leg Curl
2 Sets
@10
4
Leg Extension
2 Sets
@10
5
Single Leg Calf Raise
4 Sets
@10
6
Abs Crunch (Machine)
1 Set
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
@10
2
Lat Pulldown
2 Sets
@10
3
Single Arm Cable Lateral Raises
4 Sets
@10
4
Hammer Curl
4 Sets
@10
5
Overhead Tricep Extension (Cable)
4 Sets
@10
6
Reverse Pec Deck
2 Sets
@10
Day 3
1
Shoulder Press (Machine)
2 Sets
@10
2
Chest Press (Machine)
1 Set
@10
3
Single Arm Row (Cable)
4 Sets
@10
4
Pull-Up (Weighted)
2 Sets
@10
5
Reverse Pec Deck
2 Sets
@10
6
Single Arm Tricep Extension (Cable)
4 Sets
@10
7
Bayesian Curl
4 Sets
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
@10
2
Chest Supported Row (Machine)
2 Sets
@10
3
Pec Deck (Machine)
2 Sets
@10
4
Preacher Curl (Dumbbell)
4 Sets
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
@10
6
Lateral Raise (Cable)
4 Sets
@10