Oto’s hypertrophy program

by otomar S.

Program Description

Lihased

Program Overview

Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
110 minutes
Created
Jan 17, 2026 12:58
Last Edited
Jan 17, 2026 03:32

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12.5%

Biceps

12.5%

Triceps

11.1%

Front Delts

9.7%

Lats

8.3%

Middle Delts

8.3%

Rear Delts

5.6%

Forearms

5.6%

Chest

5.6%

Hamstrings

4.2%

Calves

4.2%

Lower Back

2.8%

Abs

2.8%

Adductors

2.8%

Quadriceps

2.8%

Glutes

1.4%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

T-Bar Row

2

-

2

Lateral Raise (Dumbbell)

2

-

3

Lat Pulldown

2

-

4

Hammer Curl (Cable)

2

-

5

Chest Supported Row (Machine)

2

-

6

Back Extension (Weighted)

2

-

Day 2

1

Incline Bench Press (Dumbbell)

2

-

2

Leg Raise (Captain's Chair)

2

-

3

Chest Fly (Machine)

2

-

4

Shrug (Dumbbell)

2

-

5

Reverse Pec Deck

2

-

6

Wrist Curls

2

-

Day 3

1

Single Arm Tricep Extension (Cable)

2

-

2

Bayesian Curl

2

-

3

Lateral Raise (Dumbbell)

2

-

4

Tricep Pushdown (Cable)

2

-

5

Preacher Curl (EZ Bar)

2

-

6

Shoulder Press (Machine)

2

-

Day 4

1

Seated Hamstring Curl

3

-

2

Hip Adductor (Machine)

2

-

3

Leg Extension

2

-

4

Calf Raise (Leg Press)

3

-

Day 1

1

T-Bar Row

2 Sets

-

2

Lateral Raise (Dumbbell)

2 Sets

-

3

Lat Pulldown

2 Sets

-

4

Hammer Curl (Cable)

2 Sets

-

5

Chest Supported Row (Machine)

2 Sets

-

6

Back Extension (Weighted)

2 Sets

-

Day 2

1

Incline Bench Press (Dumbbell)

2 Sets

-

2

Leg Raise (Captain's Chair)

2 Sets

-

3

Chest Fly (Machine)

2 Sets

-

4

Shrug (Dumbbell)

2 Sets

-

5

Reverse Pec Deck

2 Sets

-

6

Wrist Curls

2 Sets

-

Day 3

1

Single Arm Tricep Extension (Cable)

2 Sets

-

2

Bayesian Curl

2 Sets

-

3

Lateral Raise (Dumbbell)

2 Sets

-

4

Tricep Pushdown (Cable)

2 Sets

-

5

Preacher Curl (EZ Bar)

2 Sets

-

6

Shoulder Press (Machine)

2 Sets

-

Day 4

1

Seated Hamstring Curl

3 Sets

-

2

Hip Adductor (Machine)

2 Sets

-

3

Leg Extension

2 Sets

-

4

Calf Raise (Leg Press)

3 Sets

-