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Month 2: Strength & Hypertrophy

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2 athletes joined

Program Description

Gain strength & get leaner

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2024 07:43
  • Last Edited
    Jun 18, 2025 09:23

Summary

Unlock your potential with the Month 2: Strength & Hypertrophy program, designed for those ready to elevate their training. Over the course of 4 weeks, you’ll engage in a rigorous 7-day workout routine that focuses on building strength and muscle mass through compound lifts and targeted exercises. Expect to tackle lower body strength sessions, full-body conditioning, and more, all while utilizing a full gym setup. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.2%
Glutes
11.9%
Upper Back
11.3%
Hamstrings
9.9%
Front Delts
7.9%
Triceps
7.2%
Abs
6.8%
Lats
6.7%
Middle Delts
6.3%
Chest
4.9%
Lower Back
4.1%
Biceps
3%
Calves
1.8%
Olympic
1.8%
Adductors
1.2%
Rear Delts
1.1%
Abductors
0.6%
Forearms
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Leg Press
3
10 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
6 reps
-
2
Overhead Press (Dumbbell)
4
6 reps
-
3
Bent Over Row (Dumbbell)
4
8 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
5
Pull-Up (Assisted)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Machine)
4
6 reps
RPE 8
3
Pull-Up (Assisted)
4
6 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Machine)
4
6 reps
RPE 8
3
Pull-Up (Assisted)
4
6 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Overhead Press (Machine)
4
6 reps
RPE 8
3
Pull-Up (Assisted)
4
6 reps
RPE 8
4
Bent Over Row (Barbell)
4
8 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7.5
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Clean Deadlift
4
6 reps
RPE 7
1B
Bent Over Row (Barbell)
4
6 reps
RPE 8
1C
Hang Clean
4
6 reps
RPE 8
1D
Front Squat (Barbell)
4
6 reps
RPE 8
1E
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Kettlebell Swing
4
15 reps
RPE 7.5
3
Push Up
3
15 reps
RPE 7.5
4A
Side Plank
3
30 secs
RPE 7
4B
Up Down Plank
3
10 reps
RPE 7
4C
Plank Walkout
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Clean Deadlift
4
6 reps
RPE 7
1B
Bent Over Row (Barbell)
4
6 reps
RPE 8
1C
Hang Clean
4
6 reps
RPE 8
1D
Front Squat (Barbell)
4
6 reps
RPE 8
1E
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Kettlebell Swing
4
15 reps
RPE 7.5
3
Push Up
3
15 reps
RPE 7.5
4A
Side Plank
3
30 secs
RPE 7
4B
Up Down Plank
3
10 reps
RPE 7
4C
Plank Walkout
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Clean Deadlift
4
6 reps
RPE 7
1B
Bent Over Row (Barbell)
4
6 reps
RPE 8
1C
Hang Clean
4
6 reps
RPE 8
1D
Front Squat (Barbell)
4
6 reps
RPE 8
1E
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Kettlebell Swing
4
15 reps
RPE 7.5
3
Push Up
3
15 reps
RPE 7.5
4A
Side Plank
3
30 secs
RPE 7
4B
Up Down Plank
3
10 reps
RPE 7
4C
Plank Walkout
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Clean Deadlift
4
6 reps
RPE 7
1B
Bent Over Row (Barbell)
4
6 reps
RPE 8
1C
Hang Clean
4
6 reps
RPE 8
1D
Front Squat (Barbell)
4
6 reps
RPE 8
1E
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Kettlebell Swing
4
15 reps
RPE 7.5
3
Push Up
3
15 reps
RPE 7.5
4A
Side Plank
3
30 secs
RPE 7
4B
Up Down Plank
3
10 reps
RPE 7
4C
Plank Walkout
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Arnold Press
4
10 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Seated Row (Cable)
1
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Arnold Press
4
10 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Seated Row (Cable)
1
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Arnold Press
4
10 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Seated Row (Cable)
1
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7
Day 5
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
8 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 7
5
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
8 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 7
5
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
8 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 7
5
Glute Bridge (Barbell)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
2
Arnold Press
4
10 reps
RPE 7.5
3
Lat Pulldown
4
10 reps
RPE 7.5
4
Seated Row (Cable)
1
10 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
8 reps
RPE 8
2
Leg Press
4
10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
4
Leg Curl
4
12 reps
RPE 7
5
Glute Bridge (Barbell)
3
15 reps
RPE 7
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
3
Leg Press
3 Sets
10 Reps
@7.5
4
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Calf Raise
4 Sets
15 Reps
@7
Day 3
No exercises added to this day
Day 4
1A
Clean Deadlift
4 Sets
6 Reps
@7
1B
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
1C
Hang Clean
4 Sets
6 Reps
@8
1D
Front Squat (Barbell)
4 Sets
6 Reps
@8
1E
Overhead Press (Barbell)
4 Sets
6 Reps
@8
2
Kettlebell Swing
4 Sets
15 Reps
@7.5
3
Push Up
3 Sets
15 Reps
@7.5
4A
Side Plank
3 Sets
30 secs
@7
4B
Up Down Plank
3 Sets
10 Reps
@7
4C
Plank Walkout
3 Sets
10 Reps
@7
Day 5
No exercises added to this day
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Arnold Press
4 Sets
10 Reps
@7.5
3
Lat Pulldown
4 Sets
10 Reps
@7.5
4
Seated Row (Cable)
1 Set
10 Reps
@7.5
5
Face Pull
3 Sets
15 Reps
@7
Day 7
1
Hip Thrust (Barbell)
1 Set
8 Reps
@8
2
Leg Press
4 Sets
10 Reps
@8
3
Bulgarian Split Squat (Barbell)
3 Sets
8 Reps
@8
4
Leg Curl
4 Sets
12 Reps
@7
5
Glute Bridge (Barbell)
3 Sets
15 Reps
@7
Day 2
1
Bench Press (Dumbbell)
4 Sets
6 Reps
-
2
Overhead Press (Dumbbell)
4 Sets
6 Reps
-
3
Bent Over Row (Dumbbell)
4 Sets
8 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7.5
5
Pull-Up (Assisted)
4 Sets
6 Reps
@8