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by Adam M.
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Program Description

Every set to failure Hypertrophic with Strength using SBD with a ORM at end Notes*** This is my first program, I have around a year of lifting experience but I am up to date on 100s of studies on hypertrophy, othis isn’t the best hypertrophy or strength program but it’s what I like, and every set is to failure because it’s the only think my monkey brain can comprehend. Also the rest day is after legs every time before “After rest day ch tri” This follows a 10-12 set per body part split Test of strength gains at end You can swap out assisted exercises for bw or even weighted variations I didn’t add in any Abs bc I forgot lol, you can add in 1-2 sets of abs after every training session if they are lagging or you just wanna have monster abs, take all of the sets to failure and don’t treat it like cardio.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 15, 2024 05:53
  • Last Edited
    Nov 12, 2024 10:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
2
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
2
5-7 reps
RPE 10
6
French Press
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
2
Lateral Raise (Cable)
3
7-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-12 reps
RPE 10
4
Spider Curl
3
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-7 reps
RPE 10
6
Hammer Curl
2
5-7 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
2
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
2
5-7 reps
RPE 10
6
French Press
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
5-7 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
6-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 10
5
Rear Delt Fly (Machine)
3
7-10 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
3-5 reps
RPE 10
3
Seated Hamstring Curl
5
6-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Tricep Pushdown (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Pullover (Dumbbell)
2
7-12 reps
RPE 10
3
Underhand Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
3-6 reps
-
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
4
Double Leg Multi-Directional Pogo
1
5-10 reps
-
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
6
Leg Extension
2
5-7 reps
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Pullover (Dumbbell)
2
7-12 reps
RPE 10
3
Underhand Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
2
Lateral Raise (Cable)
3
7-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-12 reps
RPE 10
4
Spider Curl
3
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-7 reps
RPE 10
6
Hammer Curl
2
5-7 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
2
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
2
5-7 reps
RPE 10
6
French Press
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1 reps
RPE 10
2
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
3
Lat Pulldown
2
1
7-10 reps
7-10 reps
RPE 9
RPE 9.5
4
Rear Delt Fly (Machine)
2
1
7-10 reps
7-10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
2
Lateral Raise (Cable)
3
7-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-12 reps
RPE 10
4
Spider Curl
3
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-7 reps
RPE 10
6
Hammer Curl
2
5-7 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
2
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
2
5-7 reps
RPE 10
6
French Press
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
2
Lateral Raise (Cable)
3
7-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-12 reps
RPE 10
4
Spider Curl
3
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-7 reps
RPE 10
6
Hammer Curl
2
5-7 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
3-6 reps
-
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
4
Double Leg Multi-Directional Pogo
1
5-10 reps
-
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
6
Leg Extension
2
5-7 reps
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Pullover (Dumbbell)
2
7-12 reps
RPE 10
3
Underhand Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
3-5 reps
RPE 10
3
Seated Hamstring Curl
5
6-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
5-7 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
6-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 10
5
Rear Delt Fly (Machine)
3
7-10 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
3-6 reps
-
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
4
Double Leg Multi-Directional Pogo
1
5-10 reps
-
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
6
Leg Extension
2
5-7 reps
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
2
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
2
5-7 reps
RPE 10
6
French Press
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
2
Lateral Raise (Cable)
3
7-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-12 reps
RPE 10
4
Spider Curl
3
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-7 reps
RPE 10
6
Hammer Curl
2
5-7 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
1
1 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Alternating Dumbbell Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
2
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
2
5-7 reps
RPE 10
6
French Press
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
2
Lateral Raise (Cable)
3
7-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-12 reps
RPE 10
4
Spider Curl
3
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-7 reps
RPE 10
6
Hammer Curl
2
5-7 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
2
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
5
Dip (Assisted)
2
5-7 reps
RPE 10
6
French Press
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
5-7 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
5-10 reps
RPE 10
3
Wide Grip Lat Pulldown
3
6-8 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 10
5
Rear Delt Fly (Machine)
3
7-10 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
3-6 reps
-
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
4
Double Leg Multi-Directional Pogo
1
5-10 reps
-
5
Seated Hamstring Curl
3
6-8 reps
RPE 10
6
Leg Extension
2
5-7 reps
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
RPE 10
2
Seated Hamstring Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
3
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Pullover (Dumbbell)
2
7-12 reps
RPE 10
3
Underhand Lat Pulldown
3
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 10
5
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
6
Y Raise
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
3-5 reps
RPE 10
3
Seated Hamstring Curl
5
6-8 reps
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press (45 Degrees)
3
5-7 reps
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
2
Lateral Raise (Cable)
3
7-10 reps
RPE 10
3
One Arm Lateral Raise (Cable)
3
7-12 reps
RPE 10
4
Spider Curl
3
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-7 reps
RPE 10
6
Hammer Curl
2
5-7 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
6-10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Pullover (Dumbbell)
2 Sets
7-12 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
Day 6
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Pullover (Dumbbell)
2 Sets
7-12 Reps
@10
3
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
6
Y Raise
3 Sets
10-12 Reps
@10
Day 5
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
2 Sets
5-7 Reps
@10
6
French Press
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
Day 3
1
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
2
Lateral Raise (Cable)
3 Sets
7-10 Reps
@10
3
One Arm Lateral Raise (Cable)
3 Sets
7-12 Reps
@10
4
Spider Curl
3 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-7 Reps
@10
6
Hammer Curl
2 Sets
5-7 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
6-10 Reps
@10
Day 1
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
2 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@10
5
Dip (Assisted)
2 Sets
5-7 Reps
@10
6
French Press
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
5-6 Reps
@10
Day 4
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Seated Hamstring Curl
5 Sets
6-8 Reps
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Leg Press (45 Degrees)
3 Sets
5-7 Reps
@10
6
Standing Calf Raise
2 Sets
AMRAP
@10