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BoostcampPNG
4 day split
by TI
Program Description
Hypertrophyi
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 07, 2024 10:20
Last Edited
Jul 07, 2024 10:39
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
Day 3
1
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
3
Underhand Lat Pulldown
3 Sets
10 Reps
4
T-Bar Row
3 Sets
8 Reps
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
15 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
2
Arnold Press
3 Sets
8 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Cable)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
15 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
3
Underhand Lat Pulldown
3 Sets
10 Reps
4
T-Bar Row
3 Sets
8 Reps
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
2
Arnold Press
3 Sets
8 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Cable)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
15 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
3
Underhand Lat Pulldown
3 Sets
10 Reps
4
T-Bar Row
3 Sets
8 Reps
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
2
Arnold Press
3 Sets
8 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Cable)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
15 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
3
Underhand Lat Pulldown
3 Sets
10 Reps
4
T-Bar Row
3 Sets
8 Reps
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
2
Arnold Press
3 Sets
8 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Cable)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
15 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
3
Underhand Lat Pulldown
3 Sets
10 Reps
4
T-Bar Row
3 Sets
8 Reps
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
2
Arnold Press
3 Sets
8 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Cable)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
15 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
3
Underhand Lat Pulldown
3 Sets
10 Reps
4
T-Bar Row
3 Sets
8 Reps
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
2
Arnold Press
3 Sets
8 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Cable)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
15 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
3
Underhand Lat Pulldown
3 Sets
10 Reps
4
T-Bar Row
3 Sets
8 Reps
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
2
Arnold Press
3 Sets
8 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Cable)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Incline Chest Fly (Dumbbell)
3 Sets
8 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
15 Reps
3
Stiff Leg Deadlift
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
Day 3
1
Romanian Deadlift (Trap Bar)
3 Sets
8 Reps
2
Wide Grip Lat Pulldown
3 Sets
8 Reps
3
Underhand Lat Pulldown
3 Sets
10 Reps
4
T-Bar Row
3 Sets
8 Reps
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
2
Arnold Press
3 Sets
8 Reps
3
Lateral Raise (Cable)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Tricep Extension (Cable)
3 Sets
12 Reps
6
Seated Dip (Machine)
3 Sets
12 Reps