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by Mark M.

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 12, 2025 01:02
  • Last Edited
    Dec 12, 2025 01:09
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Upper Back
10.5%
Biceps
9.2%
Quadriceps
9.2%
Hamstrings
9.2%
Front Delts
7.9%
Lats
7.9%
Chest
5.3%
Middle Delts
5.3%
Glutes
5.3%
Adductors
5.3%
Calves
5.3%
Abs
3.9%
Forearms
2.6%
Rear Delts
1.3%
Lower Back
1.3%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Single Arm Landmine Row
2
4-8 reps
RPE 9
3
Shrug (Barbell)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Single Arm Landmine Row
2
4-8 reps
RPE 9
3
Shrug (Barbell)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Single Arm Landmine Row
2
4-8 reps
RPE 9
3
Shrug (Barbell)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Single Arm Landmine Row
2
4-8 reps
RPE 9
3
Shrug (Barbell)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Single Arm Landmine Row
2
4-8 reps
RPE 9
3
Shrug (Barbell)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Single Arm Landmine Row
2
4-8 reps
RPE 9
3
Shrug (Barbell)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Single Arm Landmine Row
2
4-8 reps
RPE 9
3
Shrug (Barbell)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Single Arm Landmine Row
2
4-8 reps
RPE 9
3
Shrug (Barbell)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 9
2
Single Arm Landmine Row
2
4-8 reps
RPE 9
3
Shrug (Barbell)
2
4-8 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
4-8 reps
RPE 9
5
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9
6
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
4-8 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
4-8 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Wide Grip Pull-Up
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
6
Bayesian Curl
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Wide Grip Pull-Up
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
6
Bayesian Curl
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Wide Grip Pull-Up
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
6
Bayesian Curl
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Wide Grip Pull-Up
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
6
Bayesian Curl
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Wide Grip Pull-Up
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
6
Bayesian Curl
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Wide Grip Pull-Up
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
6
Bayesian Curl
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Wide Grip Pull-Up
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
6
Bayesian Curl
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Wide Grip Pull-Up
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
6
Bayesian Curl
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
2
Seal Row
2
4-8 reps
RPE 9
3
Wide Grip Pull-Up
2
4-8 reps
RPE 9
4
Pec Fly (Dumbbell)
2
4-8 reps
RPE 9
5
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
6
Bayesian Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Copenhagen Plank
2
4-8 reps
RPE 9
5
Single Leg Calf Raise (Weighted)
2
8-12 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Single Arm Landmine Row
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Shrug (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
5
Skull Crusher (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
6
Preacher Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 2
1
Leg Extension
1 Set
4-8 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Seated Hamstring Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Copenhagen Plank
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
5
Single Leg Calf Raise (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
Day 3
1
Seated Overhead Press (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
2
Seal Row
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Wide Grip Pull-Up
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Pec Fly (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
6
Bayesian Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 4
1
Seated Hamstring Curl
1 Set
4-8 Reps
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
4
Copenhagen Plank
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
5
Single Leg Calf Raise (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9