Program Description
**Nick Tzountzouris Hypertrophy Program** is an 8-week bodybuilding journey designed to maximize muscle growth and strength. With 49 workouts spread across the week, this program combines compound and isolation movements, ensuring every muscle group is targeted effectively. Each session lasts approximately 60 minutes, focusing on taking sets to failure for optimal hypertrophy. Suitable for beginners to intermediates, this program requires access to a full gym and is structured to help you push your limits and achieve impressive results. Get ready to transform your physique and elevate your lifting game!
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedDec 07, 2025 06:42
- Last EditedDec 07, 2025 07:10
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.8%
Triceps
11.1%
Upper Back
7.4%
Lats
7.4%
Chest
7.4%
Front Delts
7.4%
Quadriceps
7.4%
Hamstrings
7.4%
Glutes
6.5%
Forearms
5.9%
Middle Delts
3.7%
Abductors
3.7%
Calves
3.7%
Lower Back
2.8%
Rear Delts
1.8%
Abs
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
8 reps
RPE 10
3
Leg Extension
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8 reps
RPE 10
2
Lat Pulldown
2
8 reps
RPE 10
3
Pec Deck (Machine)
2
8 reps
RPE 10
4
Incline Chest Press (Machine)
2
8 reps
RPE 10
5
Lateral Raise (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
8 reps
RPE 10
2
JM Press (Smith Machine)
2
8 reps
RPE 10
3
Preacher Curl (Machine)
2
8 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Leg Extension
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Hip Abductor (Machine)
2
8 reps
RPE 10
5
Standing Calf Raise
2
8 reps
RPE 10
Day 7
No exercises added to this day
Week 1
1 / 8 Weeks
Day 1
1
T-Bar Row2 Sets
8 Reps
@10
2
Lat Pulldown2 Sets
8 Reps
@10
3
Pec Deck (Machine)2 Sets
8 Reps
@10
4
Incline Chest Press (Machine)2 Sets
8 Reps
@10
5
Lateral Raise (Machine)2 Sets
8 Reps
@10
Day 7
No exercises added to this day
Day 2
1
Hammer Curl (Cable)2 Sets
8 Reps
@10
2
JM Press (Smith Machine)2 Sets
8 Reps
@10
3
Preacher Curl (Machine)2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)2 Sets
8 Reps
@10
5
Reverse Bicep Curl (EZ Bar)2 Sets
8 Reps
@10
Day 3
1
Hack Squat2 Sets
8 Reps
@10
2
Seated Hamstring Curl2 Sets
8 Reps
@10
3
Leg Extension2 Sets
8 Reps
@10
4
Hip Abductor (Machine)2 Sets
8 Reps
@10
5
Standing Calf Raise2 Sets
8 Reps
@10
Day 4
1
T-Bar Row2 Sets
8 Reps
@10
2
Lat Pulldown2 Sets
8 Reps
@10
3
Pec Deck (Machine)2 Sets
8 Reps
@10
4
Incline Chest Press (Machine)2 Sets
8 Reps
@10
5
Lateral Raise (Machine)2 Sets
8 Reps
@10
Day 5
1
Hammer Curl (Cable)2 Sets
8 Reps
@10
2
JM Press (Smith Machine)2 Sets
8 Reps
@10
3
Preacher Curl (Machine)2 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)2 Sets
8 Reps
@10
5
Reverse Bicep Curl (EZ Bar)2 Sets
8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)2 Sets
8 Reps
@10
2
Leg Extension2 Sets
8 Reps
@10
3
Hamstring Curl2 Sets
8 Reps
@10
4
Hip Abductor (Machine)2 Sets
8 Reps
@10
5
Standing Calf Raise2 Sets
8 Reps
@10