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Dr. Mike 5 Week Hypertrophy Program

by Johnny Houn
21 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
    Jun 18, 2025 12:26

Summary

Embark on a transformative journey with the Dr. Mike 5 Week Hypertrophy Program, designed for dedicated lifters ready to pack on muscle. This 5-week regimen incorporates six days of targeted workouts each week, focusing on compound and isolation movements to maximize hypertrophy. Expect to engage your entire body with a mix of dumbbell, barbell, and machine exercises, all aimed at enhancing strength and muscle definition. With detailed guidance and video demonstrations, you'll have everything you need to push your limits and achieve your physique goals. Get ready to elevate your training and see real results!
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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
-