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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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Week 1
1 / 1 Weeks
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