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Hypertrophy

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Program Description

**Hypertrophy Program** Unlock your muscle-building potential with this comprehensive 8-week Hypertrophy program, designed for serious lifters looking to pack on size and strength. With 24 training days, you'll engage in targeted workouts focusing on major muscle groups, utilizing a variety of exercises like the Incline Bench Press, T-Bar Row, and more. Each session combines high-volume sets and progressive overload to maximize growth, ensuring you stay challenged and motivated throughout your journey. Get ready to transform your physique and achieve the gains you've been striving for!

Program Overview

  • Level
    Beginner
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2026 03:07
  • Last Edited
    Mar 16, 2026 08:18
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.9%
Glutes
9.1%
Biceps
9.1%
Upper Back
8.2%
Quadriceps
7.3%
Lats
7.3%
Chest
7.3%
Triceps
7.3%
Front Delts
7.3%
Middle Delts
5.5%
Calves
3.6%
Lower Back
3.6%
Adductors
3.6%
Rear Delts
3.6%
Forearms
2.7%
Abductors
1.8%
Abs
1.8%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Machine)
2
-
3
Chest Supported Row (Machine)
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Tricep Extension (Cable)
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Tricep Extension (Cable)
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Tricep Extension (Cable)
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Tricep Extension (Cable)
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Tricep Extension (Cable)
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Tricep Extension (Cable)
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Tricep Extension (Cable)
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
T-Bar Row
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
Tricep Extension (Cable)
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Smith Machine)
1
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
JM Press
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Smith Machine)
1
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
JM Press
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Smith Machine)
1
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
JM Press
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Smith Machine)
1
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
JM Press
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Smith Machine)
1
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
JM Press
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Smith Machine)
1
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
JM Press
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Smith Machine)
1
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
JM Press
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Incline Bench Press (Smith Machine)
1
-
4
Chest Fly (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
Shoulder Press (Machine)
1
-
7
Preacher Curl (EZ Bar)
2
-
8
JM Press
2
-
9
Hammer Curl (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
-
2
Leg Extension
2
-
3
Leg Press
2
-
4
Hamstring Curl
2
-
5
Stiff Leg Deadlift
2
-
6
Hip Adductor (Machine)
2
-
Week 1
1 / 8 Weeks
Day 2
1
Standing Calf Raise
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Stiff Leg Deadlift
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
Day 3
1
Wide Grip Lat Pulldown
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Incline Bench Press (Smith Machine)
1 Set
-
4
Chest Fly (Machine)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Shoulder Press (Machine)
1 Set
-
7
Preacher Curl (EZ Bar)
2 Sets
-
8
JM Press
2 Sets
-
9
Hammer Curl (Cable)
1 Set
-
10
Reverse Pec Deck
1 Set
-
Day 4
1
Standing Calf Raise
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press
2 Sets
-
4
Hamstring Curl
2 Sets
-
5
Stiff Leg Deadlift
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
-
2
Chest Fly (Machine)
2 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
T-Bar Row
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Shoulder Press (Machine)
1 Set
-
7
Preacher Curl (EZ Bar)
2 Sets
-
8
Tricep Extension (Cable)
2 Sets
-
9
Hammer Curl (Cable)
1 Set
-
10
Reverse Pec Deck
1 Set
-