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Hypertrophy Program
by Michael D.
2 athletes joined
Program Description
This program is designed for lifters who have 5 days to dedicate to the gym each week, and want to focus on muscle hypertrophy rather than strength. This program will allow some strength gains as long as you are progressively overloading, but will primarily increase muscle size. Week to week focus on progressive overload. For example, if an exercise has a given rep range of 6-8 reps for 3 sets. 150x6,6,6 150x7,7,6 150x8,8,7 By the time you can reach the upper end of the rep range you should somehow progressively overload by adding weight, or focus on technique if you cannot overload on weight. Focus on your form don’t let your form fail if you notice your form is failing rest and wait till your next set. In other words each rep should have perfect form and if it starts to fall off that’s the end of your set. Focus on mind muscle connection and the contraction of your muscles. Focus on the tempo of your set you want your eccentric to really stretch out your muscles. This program has 2 deload weeks (week 1, week 6) both of these weeks focus on your form, recovery, and try not to hit failure on any exercise. Hypertrophy, Bodybuilding - Optional Rest Day Between Lower and Push Day - Mandatory Rest Day After 2nd Leg Day - Check the workouts for Warmups and Specific Instructions on Certain Exercises - Feedback Appreciated
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Jun 22, 2024 01:28
Last Edited
Jul 17, 2024 11:22
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Week 1
1 / 10 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7.5
2
Bench Press (Smith Machine)
2 Sets
6-8 Reps
@7.5
3
Wide Grip Pull-Up
2 Sets
8-12 Reps
@7.5
4
Cable Crossover
2 Sets
12-15 Reps
@7.5
5
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@7.5
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@7.5
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7.5
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@7.5
3
Shoulder Press (Machine)
2 Sets
8-10 Reps
@7.5
4
Dip (Bodyweight)
2 Sets
8-12 Reps
@7.5
5
Pec Deck (Machine)
2 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@7.5
Day 4
1
Pendlay Row
2 Sets
8-10 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
@7.5
3
Cable Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@7.5
4
Single Arm Preacher Curl
2 Sets
12-15 Reps
@7.5
5
Reverse Pec Deck
2 Sets
10-12 Reps
@7.5
6
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@7.5
Day 2
1
Leg Curl
2 Sets
8-10 Reps
@7.5
2
Squat (Smith Machine)
2 Sets
6-8 Reps
@7.5
3
Back Extension
2 Sets
12-15 Reps
@7.5
4
Leg Extension
2 Sets
10-12 Reps
@7.5
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@8.5
6
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7.5
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@7.5
2
Leg Press (45 Degrees)
2 Sets
8-10 Reps
@7.5
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
@7.5
4
Back Extension
2 Sets
12-15 Reps
@7.5
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@8.5
6
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7.5