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Strength and hypertrophy ABC

by Luis Ladereche
25 athletes joined

Program Description

You must workout 4 weeks and check results, if is to easy, increase your 1-RM 5-10%, if is to hard, decrease 5-10%, when you finish the first 4 week, increase your 1-RM 5% to next program. Rest 60-90 seconds hipertrofy workouts; Rest 120-180 seconds strength workouts; Rest 180 seconds between exercises. Calculate your 1 RM: https://strengthlevel.com/one-rep-max-calculator Be conservative, always lower values.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 25, 2024 04:18
  • Last Edited
    Jan 06, 2025 02:02

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
Triceps
12.9%
Chest
11.7%
Upper Back
11.4%
Biceps
11.2%
Front Delts
10.3%
Lats
10.2%
Quadriceps
7.3%
Middle Delts
5.3%
Hamstrings
5%
Glutes
3.4%
Rear Delts
3.4%
Calves
1.9%
Lower Back
1.5%
Other
1.4%
Abs
1.4%
Forearms
1.2%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
85%
2
Incline Bench Press (Barbell)
1
6+ reps
85%
3
Bench Press (Barbell)
2
6 reps
85%
4
Bench Press (Barbell)
1
6+ reps
85%
5
Incline Chest Fly (Cable)
2
6 reps
85%
6
Incline Chest Fly (Cable)
1
6+ reps
85%
7
Overhead Press (Barbell)
4
6-8 reps
75%
8
Cable Crossover
4
6-8 reps
75%
9
Overhead Tricep Extension (Cable)
4
6-8 reps
75%
10
Tricep Pushdown (Cable)
4
6-8 reps
75%
11
Run
1
20 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
85%
2
Overhead Press (Barbell)
1
6+ reps
85%
3
Bench Press (Barbell)
2
6 reps
85%
4
Bench Press (Barbell)
1
6+ reps
85%
5
Cable Crossover
2
6 reps
85%
6
Cable Crossover
1
6+ reps
85%
7
Incline Chest Fly (Cable)
3
6-8 reps
75%
8
Incline Bench Press (Barbell)
3
6-8 reps
75%
9
Overhead Tricep Extension (Cable)
4
6-8 reps
75%
10
Tricep Pushdown (Cable)
4
6-8 reps
75%
11
Run
1
20 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
85%
2
Incline Bench Press (Barbell)
1
6+ reps
85%
3
Bench Press (Barbell)
2
6 reps
85%
4
Bench Press (Barbell)
1
6+ reps
85%
5
Incline Chest Fly (Cable)
2
6 reps
85%
6
Incline Chest Fly (Cable)
1
6+ reps
85%
7
Overhead Press (Barbell)
4
6-8 reps
75%
8
Cable Crossover
4
6-8 reps
75%
9
Overhead Tricep Extension (Cable)
4
6-8 reps
75%
10
Tricep Pushdown (Cable)
4
6-8 reps
75%
11
Run
1
20 mins
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
6 reps
85%
2
Overhead Press (Barbell)
1
6+ reps
85%
3
Bench Press (Barbell)
2
6 reps
85%
4
Bench Press (Barbell)
1
6+ reps
85%
5
Cable Crossover
2
6 reps
85%
6
Cable Crossover
1
6+ reps
85%
7
Incline Chest Fly (Cable)
3
6-8 reps
75%
8
Incline Bench Press (Barbell)
3
6-8 reps
75%
9
Overhead Tricep Extension (Cable)
4
6-8 reps
75%
10
Tricep Pushdown (Cable)
4
6-8 reps
75%
11
Run
1
20 mins
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
85%
2
Lat Pulldown
1
6+ reps
85%
3
Seated Row (Cable)
2
6 reps
85%
4
Seated Row (Cable)
1
6+ reps
85%
5
Rope Pulldown (Cable)
2
6 reps
85%
6
Rope Pulldown (Cable)
1
6+ reps
85%
7
Single Arm Row (Dumbbell)
4
6-8 reps
75%
8
Rear Delt Fly (Machine)
4
6-8 reps
75%
9
Bicep Curl (EZ Bar)
4
6-8 reps
75%
10
Rope Hammer Curl (Cable)
4
6-8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
6 reps
85%
2
Single Arm Row (Dumbbell)
1
6+ reps
85%
3
Lat Pulldown
2
6 reps
85%
4
Lat Pulldown
1
6+ reps
85%
5
Seated Row (Cable)
2
6 reps
85%
6
Seated Row (Cable)
1
6+ reps
85%
7
Rope Pulldown (Cable)
3
6-8 reps
75%
8
Rear Delt Fly (Machine)
3
6-8 reps
75%
9
Bicep Curl (EZ Bar)
4
6-8 reps
75%
10
Rope Hammer Curl (Cable)
4
6-8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
85%
2
Lat Pulldown
1
6+ reps
85%
3
Seated Row (Cable)
2
6 reps
85%
4
Seated Row (Cable)
1
6+ reps
85%
5
Rope Pulldown (Cable)
2
6 reps
85%
6
Rope Pulldown (Cable)
1
6+ reps
85%
7
Single Arm Row (Dumbbell)
4
6-8 reps
75%
8
Rear Delt Fly (Machine)
4
6-8 reps
75%
9
Bicep Curl (EZ Bar)
4
6-8 reps
75%
10
Rope Hammer Curl (Cable)
4
6-8 reps
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
6 reps
85%
2
Single Arm Row (Dumbbell)
1
6+ reps
85%
3
Lat Pulldown
2
6 reps
85%
4
Lat Pulldown
1
6+ reps
85%
5
Seated Row (Cable)
2
6 reps
85%
6
Seated Row (Cable)
1
6+ reps
85%
7
Rope Pulldown (Cable)
3
6-8 reps
75%
8
Rear Delt Fly (Machine)
3
6-8 reps
75%
9
Bicep Curl (EZ Bar)
4
6-8 reps
75%
10
Rope Hammer Curl (Cable)
4
6-8 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
70%
3
Incline Chest Fly (Cable)
3
10 reps
70%
4
Overhead Press (Barbell)
3
10 reps
70%
5
Cable Crossover
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
10 reps
70%
7
Skull Crusher
4
10 reps
70%
8
French Press
4
10 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
70%
3
Incline Chest Fly (Cable)
3
10 reps
70%
4
Overhead Press (Barbell)
3
10 reps
70%
5
Cable Crossover
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
10 reps
70%
7
Skull Crusher
4
10 reps
70%
8
French Press
4
10 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
70%
3
Incline Chest Fly (Cable)
3
10 reps
70%
4
Overhead Press (Barbell)
3
10 reps
70%
5
Cable Crossover
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
10 reps
70%
7
Skull Crusher
4
10 reps
70%
8
French Press
4
10 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Bench Press (Barbell)
3
10 reps
70%
3
Incline Chest Fly (Cable)
3
10 reps
70%
4
Overhead Press (Barbell)
3
10 reps
70%
5
Cable Crossover
3
10 reps
70%
6
Lateral Raise (Dumbbell)
3
10 reps
70%
7
Skull Crusher
4
10 reps
70%
8
French Press
4
10 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
70%
2
Lat Pulldown
3
10 reps
70%
3
Single Arm Iso Row
3
10 reps
70%
4
Single Arm High Row (Cable)
3
10 reps
70%
5
Rear Delt Fly (Machine)
3
10 reps
70%
6
Alternating Dumbbell Curl
3
10 reps
70%
7
Hammer Curl
3
10 reps
70%
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
70%
9
Run
1
20 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
70%
2
Lat Pulldown
3
10 reps
70%
3
Single Arm Iso Row
3
10 reps
70%
4
Single Arm High Row (Cable)
3
10 reps
70%
5
Rear Delt Fly (Machine)
3
10 reps
70%
6
Alternating Dumbbell Curl
3
10 reps
70%
7
Hammer Curl
3
10 reps
70%
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
70%
9
Run
1
20 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
70%
2
Lat Pulldown
3
10 reps
70%
3
Single Arm Iso Row
3
10 reps
70%
4
Single Arm High Row (Cable)
3
10 reps
70%
5
Rear Delt Fly (Machine)
3
10 reps
70%
6
Alternating Dumbbell Curl
3
10 reps
70%
7
Hammer Curl
3
10 reps
70%
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
70%
9
Run
1
20 mins
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10 reps
70%
2
Lat Pulldown
3
10 reps
70%
3
Single Arm Iso Row
3
10 reps
70%
4
Single Arm High Row (Cable)
3
10 reps
70%
5
Rear Delt Fly (Machine)
3
10 reps
70%
6
Alternating Dumbbell Curl
3
10 reps
70%
7
Hammer Curl
3
10 reps
70%
8
Reverse Bicep Curl (EZ Bar)
2
12-15 reps
70%
9
Run
1
20 mins
RPE 6-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
70%
2
Hack Squat
4
10 reps
70%
3
Deadlift (Barbell)
4
10 reps
70%
4
Leg Press
4
10 reps
70%
5
Leg Curl
4
10 reps
70%
6
Standing Calf Raise
4
10 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
70%
2
Hack Squat
4
10 reps
70%
3
Deadlift (Barbell)
4
10 reps
70%
4
Leg Press
4
10 reps
70%
5
Leg Curl
4
10 reps
70%
6
Standing Calf Raise
4
10 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
70%
2
Hack Squat
4
10 reps
70%
3
Deadlift (Barbell)
4
10 reps
70%
4
Leg Press
4
10 reps
70%
5
Leg Curl
4
10 reps
70%
6
Standing Calf Raise
4
10 reps
70%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
70%
2
Hack Squat
4
10 reps
70%
3
Deadlift (Barbell)
4
10 reps
70%
4
Leg Press
4
10 reps
70%
5
Leg Curl
4
10 reps
70%
6
Standing Calf Raise
4
10 reps
70%
Week 1
1 / 4 Weeks
Day 3
1
Run
1 Set
60 mins
-
Day 6
1
Leg Extension
4 Sets
10 Reps
70%
2
Hack Squat
4 Sets
10 Reps
70%
3
Deadlift (Barbell)
4 Sets
10 Reps
70%
4
Leg Press
4 Sets
10 Reps
70%
5
Leg Curl
4 Sets
10 Reps
70%
6
Standing Calf Raise
4 Sets
10 Reps
70%
Day 5
1
Barbell Row
3 Sets
10 Reps
70%
2
Lat Pulldown
3 Sets
10 Reps
70%
3
Single Arm Iso Row
3 Sets
10 Reps
70%
4
Single Arm High Row (Cable)
3 Sets
10 Reps
70%
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
70%
6
Alternating Dumbbell Curl
3 Sets
10 Reps
70%
7
Hammer Curl
3 Sets
10 Reps
70%
8
Reverse Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
70%
9
Run
1 Set
20 mins
@6-7
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
3
Incline Chest Fly (Cable)
3 Sets
10 Reps
70%
4
Overhead Press (Barbell)
3 Sets
10 Reps
70%
5
Cable Crossover
3 Sets
10 Reps
70%
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
70%
7
Skull Crusher
4 Sets
10 Reps
70%
8
French Press
4 Sets
10 Reps
70%
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
85%
2
Incline Bench Press (Barbell)
1 Set
6+ Reps
85%
3
Bench Press (Barbell)
2 Sets
6 Reps
85%
4
Bench Press (Barbell)
1 Set
6+ Reps
85%
5
Incline Chest Fly (Cable)
2 Sets
6 Reps
85%
6
Incline Chest Fly (Cable)
1 Set
6+ Reps
85%
7
Overhead Press (Barbell)
4 Sets
6-8 Reps
75%
8
Cable Crossover
4 Sets
6-8 Reps
75%
9
Overhead Tricep Extension (Cable)
4 Sets
6-8 Reps
75%
10
Tricep Pushdown (Cable)
4 Sets
6-8 Reps
75%
11
Run
1 Set
20 mins
@6-7
Day 2
1
Lat Pulldown
2 Sets
6 Reps
85%
2
Lat Pulldown
1 Set
6+ Reps
85%
3
Seated Row (Cable)
2 Sets
6 Reps
85%
4
Seated Row (Cable)
1 Set
6+ Reps
85%
5
Rope Pulldown (Cable)
2 Sets
6 Reps
85%
6
Rope Pulldown (Cable)
1 Set
6+ Reps
85%
7
Single Arm Row (Dumbbell)
4 Sets
6-8 Reps
75%
8
Rear Delt Fly (Machine)
4 Sets
6-8 Reps
75%
9
Bicep Curl (EZ Bar)
4 Sets
6-8 Reps
75%
10
Rope Hammer Curl (Cable)
4 Sets
6-8 Reps
75%