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Dr. Mike 5 Week Hypertrophy Program

by Andy B

Program Description

Novice friendly

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 28, 2025 09:02
  • Last Edited
    Apr 28, 2025 09:02

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
Upper Back
12.5%
Front Delts
12%
Middle Delts
10.8%
Hamstrings
9.3%
Biceps
8.1%
Quadriceps
7.3%
Triceps
7.2%
Glutes
6.5%
Chest
6.4%
Abs
5.2%
Calves
4.9%
Lats
4.7%
Lower Back
2.2%
Forearms
1%
Adductors
0.7%
Rear Delts
0.6%
Abductors
0.5%
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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
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
8 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
5
8 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Shrug (Barbell)
6
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Preacher Curl (EZ Bar)
4
8 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
6
8 reps
-
4
Chest Fly (Machine)
5
12 reps
-
5
Shrug (Barbell)
7
10 reps
-
6
Upright Row (Barbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
8 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Overhead Press (Barbell)
5
8 reps
-
3
Dip (Weighted)
7
8 reps
-
4
Chest Fly (Machine)
5
12 reps
-
5
Shrug (Barbell)
8
10 reps
-
6
Upright Row (Barbell)
7
10 reps
-
7
Preacher Curl (EZ Bar)
6
8 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5 reps
-
2
Overhead Press (Barbell)
2
6 reps
-
3
Dip (Weighted)
2
6 reps
-
4
Chest Fly (Machine)
2
6 reps
-
5
Shrug (Barbell)
2
10 reps
-
6
Upright Row (Barbell)
2
6 reps
-
7
Preacher Curl (EZ Bar)
2
6 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
6
10 reps
-
3
Calf Raise (Leg Press)
5
8 reps
-
4
Overhead Press (Dumbbell)
2
10 reps
-
5
Upright Row (Barbell)
4
15 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Shrug (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
7
10 reps
-
3
Calf Raise (Leg Press)
5
8 reps
-
4
Overhead Press (Dumbbell)
2
12 reps
-
5
Upright Row (Barbell)
5
15 reps
-
6
Preacher Curl (EZ Bar)
5
12 reps
-
7
Shrug (Dumbbell)
6
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press
7
10 reps
-
3
Calf Raise (Leg Press)
6
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Upright Row (Barbell)
6
15 reps
-
6
Preacher Curl (EZ Bar)
6
12 reps
-
7
Shrug (Dumbbell)
7
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press
8
10 reps
-
3
Calf Raise (Leg Press)
7
8 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Upright Row (Barbell)
7
15 reps
-
6
Preacher Curl (EZ Bar)
7
12 reps
-
7
Shrug (Dumbbell)
8
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Press
3
5 reps
-
3
Calf Raise (Leg Press)
3
4 reps
-
4
Overhead Press (Dumbbell)
2
6 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Pull-Up (Weighted)
1
30 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Chest Supported Row (Machine)
5
8 reps
-
4
Pull-Up (Weighted)
1
35 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Seated Hamstring Curl
5
8 reps
-
3
Chest Supported Row (Machine)
6
8 reps
-
4
Pull-Up (Weighted)
1
40 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
8 reps
-
2
Seated Hamstring Curl
5
8 reps
-
3
Chest Supported Row (Machine)
7
8 reps
-
4
Pull-Up (Weighted)
1
45 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4 reps
-
2
Seated Hamstring Curl
2
6 reps
-
3
Chest Supported Row (Machine)
2
4 reps
-
4
Pull-Up (Weighted)
1
15 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Push Up
1
50 reps
-
3A
Overhead Extension (Dumbbell)
4
-
4A
Incline Close Grip Bench Press
4
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Push Up
1
60 reps
-
3A
Overhead Extension (Dumbbell)
4
-
4A
Incline Close Grip Bench Press
4
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Push Up
1
70 reps
-
3A
Overhead Extension (Dumbbell)
5
-
4A
Incline Close Grip Bench Press
5
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
-
2
Push Up
1
80 reps
-
3A
Overhead Extension (Dumbbell)
6
-
4A
Incline Close Grip Bench Press
6
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
6
Bicep Curl (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
-
2
Push Up
1
20 reps
-
3A
Overhead Extension (Dumbbell)
2
8 reps
-
4A
Incline Close Grip Bench Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
6 reps
-
6
Bicep Curl (Dumbbell)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
7
12 reps
-
3A
Lateral Raise (Dumbbell)
4
-
4A
Upright Row (Dumbbell)
4
-
5
Incline Curl (Dumbbell)
1
50 reps
-
6
Hanging Knee Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
8
12 reps
-
3A
Lateral Raise (Dumbbell)
5
-
4A
Upright Row (Dumbbell)
5
-
5
Incline Curl (Dumbbell)
1
60 reps
-
6
Hanging Knee Raise
1
35 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
9
12 reps
-
3A
Lateral Raise (Dumbbell)
6
-
4A
Upright Row (Dumbbell)
6
-
5
Incline Curl (Dumbbell)
1
70 reps
-
6
Hanging Knee Raise
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
10
12 reps
-
3A
Lateral Raise (Dumbbell)
6
-
4A
Upright Row (Dumbbell)
6
-
5
Incline Curl (Dumbbell)
1
80 reps
-
6
Hanging Knee Raise
1
45 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
3
6 reps
-
3A
Lateral Raise (Dumbbell)
2
6 reps
-
4A
Upright Row (Dumbbell)
2
6 reps
-
5
Incline Curl (Dumbbell)
1
15 reps
-
6
Hanging Knee Raise
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Iso Row
3
15 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
10 reps
-
2
Single Arm Iso Row
3
15 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Glute Bridge (Barbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
10 reps
-
2
Single Arm Iso Row
4
15 reps
-
3
Lying Leg Curl
8
12 reps
-
4
Glute Bridge (Barbell)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
10 reps
-
2
Single Arm Iso Row
5
15 reps
-
3
Lying Leg Curl
9
12 reps
-
4
Glute Bridge (Barbell)
6
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Single Arm Iso Row
2
8 reps
-
3
Lying Leg Curl
2
8 reps
-
4
Glute Bridge (Barbell)
2
8 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
4 Sets
8 Reps
-
4
Chest Fly (Machine)
4 Sets
12 Reps
-
5
Shrug (Barbell)
5 Sets
10 Reps
-
6
Upright Row (Barbell)
3 Sets
10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
6 Sets
10 Reps
-
3
Calf Raise (Leg Press)
5 Sets
8 Reps
-
4
Overhead Press (Dumbbell)
2 Sets
10 Reps
-
5
Upright Row (Barbell)
4 Sets
15 Reps
-
6
Preacher Curl (EZ Bar)
4 Sets
12 Reps
-
7
Shrug (Dumbbell)
5 Sets
20 Reps
-
Day 3
1
Hack Squat
4 Sets
8 Reps
-
2
Seated Hamstring Curl
3 Sets
8 Reps
-
3
Chest Supported Row (Machine)
4 Sets
8 Reps
-
4
Pull-Up (Weighted)
1 Set
30 Reps
-
5
Abs Crunch (Machine)
4 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Push Up
1 Set
50 Reps
-
3A
Overhead Extension (Dumbbell)
4 Sets
-
4A
Incline Close Grip Bench Press
4 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Hack Squat
4 Sets
12 Reps
-
2
Standing Calf Raise
7 Sets
12 Reps
-
3A
Lateral Raise (Dumbbell)
4 Sets
-
4A
Upright Row (Dumbbell)
4 Sets
-
5
Incline Curl (Dumbbell)
1 Set
50 Reps
-
6
Hanging Knee Raise
1 Set
20 Reps
-
Day 6
1
Pull-Up (Weighted)
4 Sets
10 Reps
-
2
Single Arm Iso Row
3 Sets
15 Reps
-
3
Lying Leg Curl
6 Sets
12 Reps
-
4
Glute Bridge (Barbell)
3 Sets
15 Reps
-