Upper Lower Hypertrophy | Workout Programs | Boostcamp App |

Upper Lower Hypertrophy

by Niklas K.

1 athletes joined

Program Description

Hypertrophy

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

1 week

Time Per Workout

60 minutes

Created

Mar 11, 2024 03:29

Last Edited

May 14, 2024 03:14

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Day 2

1

High Bar Squat (Barbell)

2 Sets

5-7 Reps

@8

2

Leg Extension

2 Sets

8-10 Reps

@10

3

Leg Curl

3 Sets

8-10 Reps

@10

4

Single Leg Press Calf Raise

3 Sets

8-10 Reps

@10

5

Abs Crunch (Weighted)

3 Sets

AMRAP

@10

Day 3

1

Incline Bench Press (Dumbbell)

3 Sets

5-8 Reps

@9

2

Seated Row (Cable)

3 Sets

8-10 Reps

@10

3

Lateral Raise (Cable)

3 Sets

8-10 Reps

@10

4

Chest Supported Row (Machine)

3 Sets

8-10 Reps

@10

5

Overhead Tricep Extension (Cable)

3 Sets

8-10 Reps

@10

6

Bayesian Curl

3 Sets

8-10 Reps

@10

Day 1

1

Bench Press (Barbell)

2 Sets

1 Set

4-6 Reps

9-11 Reps

@9

@9

2

Seated Wide-Grip Row (Cable)

3 Sets

8-10 Reps

@10

3

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

@9

4

Underhand Lat Pulldown

3 Sets

8-10 Reps

@10

5

Tricep Rope Push Down (Cable)

3 Sets

8-10 Reps

@10

6

Machine Preacher Curl

3 Sets

8-10 Reps

@10

Day 4

1

Romanian Deadlift (Barbell)

3 Sets

5-7 Reps

@8

2

Leg Press

2 Sets

5-7 Reps

@9

3

Leg Extension

2 Sets

8-10 Reps

@10

4

Single Leg Press Calf Raise

3 Sets

8-10 Reps

@10

5

Abs Crunch (Weighted)

3 Sets

AMRAP

@10