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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 18, 2025 10:36

Summary

Unlock your muscle-building potential with this 4-week Hypertrophy program designed for serious lifters. Comprising 5 days of targeted workouts each week, you'll engage in compound and isolation exercises that focus on major muscle groups, including chest, back, glutes, and hamstrings. Expect to push your limits with a mix of barbell and machine exercises, complemented by core and cardio sessions to enhance overall fitness. Get ready to transform your physique and build strength with every rep!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.6%
Glutes
11.3%
Upper Back
11%
Hamstrings
10.6%
Lats
9%
Triceps
7.3%
Front Delts
6.8%
Biceps
6.7%
Chest
6.5%
Lower Back
4.4%
Middle Delts
4.3%
Adductors
2.9%
Abs
2.4%
Rear Delts
1.7%
Forearms
1.7%
Abductors
0.9%
Calves
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Good Morning
4
10 reps
80%
2
Bent Over Row (Barbell)
4
10 reps
75%
3
Lat Pulldown (Close Grip)
4
10 reps
80%
4
High Pull
4
10 reps
80%
5
Pull-Up (Assisted)
4
10 reps
80%
6
Bench Press (Dumbbell)
4
10 reps
80%
7
Incline Chest Fly (Dumbbell)
4
10 reps
75%
8
Landmine Press
4
10 reps
75%
9A
Bosu Rock
4
10 reps
-
9B
Band Pull Apart
4
10 reps
50%
10
Core
3
-
11
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
75%
2
Seated Row (Cable)
4
10 reps
80%
3
Lat Pulldown (Neutral Grip)
4
10 reps
80%
4
Archer Row
4
10 reps
80%
5
TRX Row
1
-
6
Incline Bench Press (Barbell)
4
10 reps
80%
7A
Decline Push Up
4
AMRAP
-
7B
Pullover (Dumbbell)
4
10 reps
80%
8
Chest Fly (Cable)
4
10 reps
75%
9
Core
3
5 reps
-
10
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Core
3
5 reps
-
2
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Core
3
5 reps
-
2
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Suitcase Deadlift
4
10 reps
75%
2
Swiss Ball Leg Curl
4
10 reps
RPE 7
3
Hip Extension
4
10 reps
80%
4
Hip Thrust Machine
4
10 reps
80%
5
Seated Hamstring Curl
4
10 reps
75%
6
High Feet Leg Press
4
10 reps
80%
7
Hip Abductor (Machine)
4
11 reps
80%
8
Hip Adductor (Machine)
4
30 reps
65%
9
Core
3
5 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat (Heel Elevated)
4
10 reps
80%
2
Good Morning
4
10 reps
75%
3
Hip Thrust Machine
3
1
10 reps
17 reps
80%
60%
4
Tube Walk
4
1 reps
-
5
Bosu Glute Bridge
4
AMRAP
-
6
High Feet Leg Press
4
10 reps
80%
7
High Step Up
4
10 reps
70%
8
Single-Leg Leg Curl
4
10 reps
75%
9
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
10 reps
75%
2
Standing Shoulder Press (Dumbbell)
4
10 reps
80%
3
3-Way Shoulder Raise
4
10 reps
75%
4
Bradford Press
4
10 reps
80%
5
Internal/External Shoulder Rotation (Lying)
4
10 reps
75%
6
Tricep Extension (Dumbbell)
4
10 reps
75%
7
Overhead Tricep Extension (Cable)
4
10 reps
80%
8
JM-Skull Crush
4
10 reps
75%
9
Tricep Dips Assited
4
12 reps
80%
10
Core
3
5 reps
-
11
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
4
10 reps
75%
2
Upright Row (Dumbbell)
4
10 reps
80%
3
Front Raise
4
10 reps
75%
4
Lateral Raise (Dumbbell)
4
10 reps
75%
5
Battle Ropes
4
1 mins
-
6
Tricep Pushdown (Cable)
4
10 reps
80%
7
Close Grip Bench Press (Smith Machine)
4
10 reps
80%
8
Skull Crusher (Barbell)
4
10 reps
80%
9
Tricep Kickback
4
10 reps
80%
10
Core
3
5 reps
-
11
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
4
10 reps
80%
2
Bulgarian Split Squat (Dumbbell)
4
10 reps
70%
3
Step-Up (Weighted)
4
10 reps
80%
4
Hack Squat
4
10 reps
80%
5
Walking Lunge (Dumbbell)
4
AMRAP
50%
6
Single Leg Press
4
10 reps
80%
7
Leg Extension
4
10 reps
80%
8
Calf Raise Machine
4
10 reps
80%
9
Farmer's Walk (Weighted)
4
1 mins
-
10
Core
3
5 reps
-
11
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust Machine
4
10 reps
80%
2
Lunge (Dumbbell)
4
10 reps
80%
3
Goblet Squat
4
10 reps
80%
4
Calf Raise (Leg Press)
4
10 reps
75%
5
Bulgarian Split Squat (Dumbbell)
4
10 reps
75%
6
Lateral Lunge (Weighted)
4
10 reps
80%
7
Wall Sit
4
1 mins
-
8
Bosu Squat
4
12 reps
-
9
Core
3
5 reps
-
10
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute Bulgarian Split Squat (Dumbbell)
4
10 reps
80%
2
Curl And Hold
4
5 reps
80%
3
Incline Curl (Dumbbell)
4
10 reps
75%
4
Preacher Curl (EZ Bar)
4
10 reps
80%
5
In And Out
4
10 reps
80%
6
Meadow Row
4
10 reps
80%
7
Face Pull
4
10 reps
75%
8
Inverted Row
4
AMRAP
-
9
T-Bar Row
4
10 reps
80%
10
Core
3
5 reps
-
11
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
10 reps
80%
2
Hammer Curl
4
10 reps
80%
3
Reverse Bicep Curl (Dumbbell)
4
10 reps
80%
4
Spider Curl
4
10 reps
75%
5
Bicep Pull Up
4
10 reps
70%
6
Bent Over Row (Dumbbell)
4
10 reps
75%
7
Stright Arm Pulldown
4
10 reps
80%
8
Meadow Row
4
10 reps
80%
9
TRX High Row
4
AMRAP
-
10
Core
3
5 reps
-
11
Cardio
1
30 mins
-
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
-