logo
BoostcampPNG

Hypertrophy split

by Cameron D.

Program Description

**Hypertrophy Split (12 Weeks)** Unlock your muscle-building potential with this comprehensive 12-week hypertrophy split, designed for those looking to pack on size and strength. Training six days a week, you'll engage in targeted workouts focusing on major muscle groups, ensuring balanced development and optimal recovery. Each session incorporates a variety of compound and isolation exercises, with clear guidance on sets, reps, and intensity to maximize your gains. Whether you're a seasoned lifter or just starting out, this program will challenge you to push your limits and achieve your physique goals.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 29, 2025 02:51
  • Last Edited
    Nov 04, 2025 01:24
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.1%
Glutes
12.2%
Hamstrings
10.4%
Triceps
8.5%
Chest
7.5%
Front Delts
7.5%
Calves
6.7%
Upper Back
6.4%
Lats
5.2%
Middle Delts
5%
Biceps
3.5%
Rear Delts
3%
Abs
2.8%
Adductors
2.3%
Lower Back
1.8%
Abductors
0.5%
Forearms
0.5%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Overhead Press (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
5
Tricep Pushdown (Cable)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Leg Press
3
12 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6
2
Barbell Row
4
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6
4
Rear Delt Fly (Cable)
3
12 reps
RPE 6
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
RPE 6
2
Hip Thrust (Machine)
3
10 reps
RPE 6
3
Walking Lunge
3
12 reps
RPE 6
4
Leg Curl
3
12 reps
RPE 6
5
Seated Calf Raise
4
15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@6
2
Overhead Press (Dumbbell)
3 Sets
8 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
-
2
Leg Press
3 Sets
12 Reps
@6
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6
4
Leg Extension
3 Sets
12 Reps
@6
5
Seated Calf Raise
4 Sets
15 Reps
@6
Day 3
1
Lat Pulldown
3 Sets
10 Reps
@6
2
Barbell Row
4 Sets
8 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@6
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@6
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
@6
2
Hip Thrust (Machine)
3 Sets
10 Reps
@6
3
Walking Lunge
3 Sets
12 Reps
@6
4
Leg Curl
3 Sets
12 Reps
@6
5
Seated Calf Raise
4 Sets
15 Reps
@6