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Hypertrophy
by Liby F.
Program Description
-Increase shoulders and glutes! hamstrings, quads, calves, triceps, back and chest secondary -Reduce/maintain biceps -Increase core outline -Decrease body fat percentage
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Jun 12, 2024 06:18
Last Edited
Jun 17, 2024 12:14
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Week 1
1 / 4 Weeks
Day 1
1
Good Morning
4 Sets
10 Reps
80%
2
Bent Over Row (Barbell)
4 Sets
10 Reps
75%
3
Lat Pulldown (Close Grip)
4 Sets
10 Reps
80%
4
High Pull
4 Sets
10 Reps
80%
5
Pull-Up (Assisted)
4 Sets
10 Reps
80%
6
Bench Press (Dumbbell)
4 Sets
10 Reps
80%
7
Incline Chest Fly (Dumbbell)
4 Sets
10 Reps
75%
8
Landmine Press
4 Sets
10 Reps
75%
9A
Bosu Rock
4 Sets
10 Reps
9B
Band Pull Apart
4 Sets
10 Reps
50%
10
Core
3 Sets
11
Cardio
1 Set
30 mins
Day 2
1
Suitcase Deadlift
4 Sets
10 Reps
75%
2
Swiss Ball Leg Curl
4 Sets
10 Reps
@7
3
Hip Extension
4 Sets
10 Reps
80%
4
Hip Thrust Machine
4 Sets
10 Reps
80%
5
Seated Hamstring Curl
4 Sets
10 Reps
75%
6
High Feet Leg Press
4 Sets
10 Reps
80%
7
Hip Abductor (Machine)
4 Sets
11 Reps
80%
8
Hip Adductor (Machine)
4 Sets
30 Reps
65%
9
Core
3 Sets
5 Reps
10
Cardio
1 Set
30 mins
Day 3
1
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
75%
2
Standing Shoulder Press (Dumbbell)
4 Sets
10 Reps
80%
3
3-Way Shoulder Raise
4 Sets
10 Reps
75%
4
Bradford Press
4 Sets
10 Reps
80%
5
Internal/External Shoulder Rotation (Lying)
4 Sets
10 Reps
75%
6
Tricep Extension (Dumbbell)
4 Sets
10 Reps
75%
7
Overhead Tricep Extension (Cable)
4 Sets
10 Reps
80%
8
JM-Skull Crush
4 Sets
10 Reps
75%
9
Tricep Dips Assited
4 Sets
12 Reps
80%
10
Core
3 Sets
5 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Sumo Squat
4 Sets
10 Reps
80%
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
70%
3
Step-Up (Weighted)
4 Sets
10 Reps
80%
4
Hack Squat
4 Sets
10 Reps
80%
5
Walking Lunge (Dumbbell)
4 Sets
AMRAP
50%
6
Single Leg Press
4 Sets
10 Reps
80%
7
Leg Extension
4 Sets
10 Reps
80%
8
Calf Raise Machine
4 Sets
10 Reps
80%
9
Farmer's Walk (Weighted)
4 Sets
1 mins
10
Core
3 Sets
5 Reps
11
Cardio
1 Set
30 mins
Day 5
1
Glute Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
80%
2
Curl And Hold
4 Sets
5 Reps
80%
3
Incline Curl (Dumbbell)
4 Sets
10 Reps
75%
4
Preacher Curl (EZ Bar)
4 Sets
10 Reps
80%
5
In And Out
4 Sets
10 Reps
80%
6
Meadow Row
4 Sets
10 Reps
80%
7
Face Pull
4 Sets
10 Reps
75%
8
Inverted Row
4 Sets
AMRAP
9
T-Bar Row
4 Sets
10 Reps
80%
10
Core
3 Sets
5 Reps
11
Cardio
1 Set
30 mins
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
75%
2
Seated Row (Cable)
4 Sets
10 Reps
80%
3
Lat Pulldown (Neutral Grip)
4 Sets
10 Reps
80%
4
Archer Row
4 Sets
10 Reps
80%
5
TRX Row
1 Set
6
Incline Bench Press (Barbell)
4 Sets
10 Reps
80%
7A
Decline Push Up
4 Sets
AMRAP
7B
Pullover (Dumbbell)
4 Sets
10 Reps
80%
8
Chest Fly (Cable)
4 Sets
10 Reps
75%
9
Core
3 Sets
5 Reps
10
Cardio
1 Set
30 mins
Day 2
1
Landmine Squat (Heel Elevated)
4 Sets
10 Reps
80%
2
Good Morning
4 Sets
10 Reps
75%
3
Hip Thrust Machine
3 Sets
1 Set
10 Reps
17 Reps
80%
60%
4
Tube Walk
4 Sets
1 Reps
5
Bosu Glute Bridge
4 Sets
AMRAP
6
High Feet Leg Press
4 Sets
10 Reps
80%
7
High Step Up
4 Sets
10 Reps
70%
8
Single-Leg Leg Curl
4 Sets
10 Reps
75%
9
Cardio
1 Set
30 mins
Day 3
1
Single Leg Romanian Deadlift
4 Sets
10 Reps
75%
2
Upright Row (Dumbbell)
4 Sets
10 Reps
80%
3
Front Raise
4 Sets
10 Reps
75%
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
75%
5
Battle Ropes
4 Sets
1 mins
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
80%
7
Close Grip Bench Press (Smith Machine)
4 Sets
10 Reps
80%
8
Skull Crusher (Barbell)
4 Sets
10 Reps
80%
9
Tricep Kickback
4 Sets
10 Reps
80%
10
Core
3 Sets
5 Reps
11
Cardio
1 Set
30 mins
Day 4
1
Hip Thrust Machine
4 Sets
10 Reps
80%
2
Lunge (Dumbbell)
4 Sets
10 Reps
80%
3
Goblet Squat
4 Sets
10 Reps
80%
4
Calf Raise (Leg Press)
4 Sets
10 Reps
75%
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
75%
6
Lateral Lunge (Weighted)
4 Sets
10 Reps
80%
7
Wall Sit
4 Sets
1 mins
8
Bosu Squat
4 Sets
12 Reps
9
Core
3 Sets
5 Reps
10
Cardio
1 Set
30 mins
Day 5
1
Hamstring Curl
4 Sets
10 Reps
80%
2
Hammer Curl
4 Sets
10 Reps
80%
3
Reverse Bicep Curl (Dumbbell)
4 Sets
10 Reps
80%
4
Spider Curl
4 Sets
10 Reps
75%
5
Bicep Pull Up
4 Sets
10 Reps
70%
6
Bent Over Row (Dumbbell)
4 Sets
10 Reps
75%
7
Stright Arm Pulldown
4 Sets
10 Reps
80%
8
Meadow Row
4 Sets
10 Reps
80%
9
TRX High Row
4 Sets
AMRAP
10
Core
3 Sets
5 Reps
11
Cardio
1 Set
30 mins
Day 1
1
Core
3 Sets
5 Reps
2
Cardio
1 Set
30 mins
Day 1
1
Core
3 Sets
5 Reps
2
Cardio
1 Set
30 mins