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Dr. Mike 5 Week Hypertrophy Program

by Johnny Houn
12 athletes joined

Program Description

Novice friendly

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2024 04:31
  • Last Edited
    Mar 17, 2025 03:47
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Shrug (Barbell)
5
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Preacher Curl (EZ Bar)
3
8 reps
-
8
Abs Crunch (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Overhead Press (Barbell)
3
8 reps
-
3
Dip (Weighted)
5
8 reps
-
4
Chest Fly (Machine)
4
12 reps
-
5
Shrug (Barbell)
6
10 reps
-
6
Upright Row (Barbell)
4
10 reps
-
7
Preacher Curl (EZ Bar)
4
8 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Overhead Press (Barbell)
4
8 reps
-
3
Dip (Weighted)
6
8 reps
-
4
Chest Fly (Machine)
5
12 reps
-
5
Shrug (Barbell)
7
10 reps
-
6
Upright Row (Barbell)
5
10 reps
-
7
Preacher Curl (EZ Bar)
5
8 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
8 reps
-
2
Overhead Press (Barbell)
5
8 reps
-
3
Dip (Weighted)
7
8 reps
-
4
Chest Fly (Machine)
5
12 reps
-
5
Shrug (Barbell)
8
10 reps
-
6
Upright Row (Barbell)
7
10 reps
-
7
Preacher Curl (EZ Bar)
6
8 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
5 reps
-
2
Overhead Press (Barbell)
2
6 reps
-
3
Dip (Weighted)
2
6 reps
-
4
Chest Fly (Machine)
2
6 reps
-
5
Shrug (Barbell)
2
10 reps
-
6
Upright Row (Barbell)
2
6 reps
-
7
Preacher Curl (EZ Bar)
2
6 reps
-
8
Abs Crunch (Machine)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
6
10 reps
-
3
Calf Raise (Leg Press)
5
8 reps
-
4
Overhead Press (Dumbbell)
2
10 reps
-
5
Upright Row (Barbell)
4
15 reps
-
6
Preacher Curl (EZ Bar)
4
12 reps
-
7
Shrug (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press
7
10 reps
-
3
Calf Raise (Leg Press)
5
8 reps
-
4
Overhead Press (Dumbbell)
2
12 reps
-
5
Upright Row (Barbell)
5
15 reps
-
6
Preacher Curl (EZ Bar)
5
12 reps
-
7
Shrug (Dumbbell)
6
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press
7
10 reps
-
3
Calf Raise (Leg Press)
6
8 reps
-
4
Overhead Press (Dumbbell)
3
10 reps
-
5
Upright Row (Barbell)
6
15 reps
-
6
Preacher Curl (EZ Bar)
6
12 reps
-
7
Shrug (Dumbbell)
7
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Leg Press
8
10 reps
-
3
Calf Raise (Leg Press)
7
8 reps
-
4
Overhead Press (Dumbbell)
3
12 reps
-
5
Upright Row (Barbell)
7
15 reps
-
6
Preacher Curl (EZ Bar)
7
12 reps
-
7
Shrug (Dumbbell)
8
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Leg Press
3
5 reps
-
3
Calf Raise (Leg Press)
3
4 reps
-
4
Overhead Press (Dumbbell)
2
6 reps
-
5
Upright Row (Barbell)
3
8 reps
-
6
Preacher Curl (EZ Bar)
3
8 reps
-
7
Shrug (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
-
2
Seated Hamstring Curl
3
8 reps
-
3
Chest Supported Row (Machine)
4
8 reps
-
4
Pull-Up (Weighted)
1
30 reps
-
5
Abs Crunch (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Seated Hamstring Curl
4
8 reps
-
3
Chest Supported Row (Machine)
5
8 reps
-
4
Pull-Up (Weighted)
1
35 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
5
8 reps
-
2
Seated Hamstring Curl
5
8 reps
-
3
Chest Supported Row (Machine)
6
8 reps
-
4
Pull-Up (Weighted)
1
40 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
6
8 reps
-
2
Seated Hamstring Curl
5
8 reps
-
3
Chest Supported Row (Machine)
7
8 reps
-
4
Pull-Up (Weighted)
1
45 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4 reps
-
2
Seated Hamstring Curl
2
6 reps
-
3
Chest Supported Row (Machine)
2
4 reps
-
4
Pull-Up (Weighted)
1
15 reps
-
5
Abs Crunch (Machine)
5
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Push Up
1
50 reps
-
3A
Overhead Extension (Dumbbell)
4
-
4A
Incline Close Grip Bench Press
4
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Push Up
1
60 reps
-
3A
Overhead Extension (Dumbbell)
4
-
4A
Incline Close Grip Bench Press
4
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
10 reps
-
2
Push Up
1
70 reps
-
3A
Overhead Extension (Dumbbell)
5
-
4A
Incline Close Grip Bench Press
5
-
5
Lateral Raise (Dumbbell)
4
10 reps
-
6
Bicep Curl (Dumbbell)
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
6
10 reps
-
2
Push Up
1
80 reps
-
3A
Overhead Extension (Dumbbell)
6
-
4A
Incline Close Grip Bench Press
6
-
5
Lateral Raise (Dumbbell)
5
10 reps
-
6
Bicep Curl (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6 reps
-
2
Push Up
1
20 reps
-
3A
Overhead Extension (Dumbbell)
2
8 reps
-
4A
Incline Close Grip Bench Press
2
8 reps
-
5
Lateral Raise (Dumbbell)
2
6 reps
-
6
Bicep Curl (Dumbbell)
2
6 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
7
12 reps
-
3A
Lateral Raise (Dumbbell)
4
-
4A
Upright Row (Dumbbell)
4
-
5
Incline Curl (Dumbbell)
1
50 reps
-
6
Hanging Knee Raise
1
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
8
12 reps
-
3A
Lateral Raise (Dumbbell)
5
-
4A
Upright Row (Dumbbell)
5
-
5
Incline Curl (Dumbbell)
1
60 reps
-
6
Hanging Knee Raise
1
35 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
9
12 reps
-
3A
Lateral Raise (Dumbbell)
6
-
4A
Upright Row (Dumbbell)
6
-
5
Incline Curl (Dumbbell)
1
70 reps
-
6
Hanging Knee Raise
1
40 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
10
12 reps
-
3A
Lateral Raise (Dumbbell)
6
-
4A
Upright Row (Dumbbell)
6
-
5
Incline Curl (Dumbbell)
1
80 reps
-
6
Hanging Knee Raise
1
45 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
-
2
Standing Calf Raise
3
6 reps
-
3A
Lateral Raise (Dumbbell)
2
6 reps
-
4A
Upright Row (Dumbbell)
2
6 reps
-
5
Incline Curl (Dumbbell)
1
15 reps
-
6
Hanging Knee Raise
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
-
2
Single Arm Iso Row
3
15 reps
-
3
Lying Leg Curl
6
12 reps
-
4
Glute Bridge (Barbell)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
10 reps
-
2
Single Arm Iso Row
3
15 reps
-
3
Lying Leg Curl
7
12 reps
-
4
Glute Bridge (Barbell)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
10 reps
-
2
Single Arm Iso Row
4
15 reps
-
3
Lying Leg Curl
8
12 reps
-
4
Glute Bridge (Barbell)
5
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
6
10 reps
-
2
Single Arm Iso Row
5
15 reps
-
3
Lying Leg Curl
9
12 reps
-
4
Glute Bridge (Barbell)
6
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5 reps
-
2
Single Arm Iso Row
2
8 reps
-
3
Lying Leg Curl
2
8 reps
-
4
Glute Bridge (Barbell)
2
8 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
8 Reps
-
2
Overhead Press (Barbell)
3 Sets
8 Reps
-
3
Dip (Weighted)
4 Sets
8 Reps
-
4
Chest Fly (Machine)
4 Sets
12 Reps
-
5
Shrug (Barbell)
5 Sets
10 Reps
-
6
Upright Row (Barbell)
3 Sets
10 Reps
-
7
Preacher Curl (EZ Bar)
3 Sets
8 Reps
-
8
Abs Crunch (Machine)
3 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press
6 Sets
10 Reps
-
3
Calf Raise (Leg Press)
5 Sets
8 Reps
-
4
Overhead Press (Dumbbell)
2 Sets
10 Reps
-
5
Upright Row (Barbell)
4 Sets
15 Reps
-
6
Preacher Curl (EZ Bar)
4 Sets
12 Reps
-
7
Shrug (Dumbbell)
5 Sets
20 Reps
-
Day 3
1
Hack Squat
4 Sets
8 Reps
-
2
Seated Hamstring Curl
3 Sets
8 Reps
-
3
Chest Supported Row (Machine)
4 Sets
8 Reps
-
4
Pull-Up (Weighted)
1 Set
30 Reps
-
5
Abs Crunch (Machine)
4 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Push Up
1 Set
50 Reps
-
3A
Overhead Extension (Dumbbell)
4 Sets
-
4A
Incline Close Grip Bench Press
4 Sets
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
Day 5
1
Hack Squat
4 Sets
12 Reps
-
2
Standing Calf Raise
7 Sets
12 Reps
-
3A
Lateral Raise (Dumbbell)
4 Sets
-
4A
Upright Row (Dumbbell)
4 Sets
-
5
Incline Curl (Dumbbell)
1 Set
50 Reps
-
6
Hanging Knee Raise
1 Set
20 Reps
-
Day 6
1
Pull-Up (Weighted)
4 Sets
10 Reps
-
2
Single Arm Iso Row
3 Sets
15 Reps
-
3
Lying Leg Curl
6 Sets
12 Reps
-
4
Glute Bridge (Barbell)
3 Sets
15 Reps
-