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5 Day Hypertrophy Program

by Edvinas Gineikis

Program Description

Progression Plan Compounds (Squat, Bench, Deadlifts, Overhead Press) Double Progression (increase reps first, then add 2.5-5 kg). Example: If you hit 10 reps at 100 kg, increase to 102.5 kg and restart at 6 reps. Machines & Isolation Work Increase reps first (e.g., 12 → 15 reps), then increase weight by 2.5-5 kg.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2025 08:30
  • Last Edited
    May 19, 2025 08:38
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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 (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Incline Chest Press (Machine)
3
8-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Arnold Press
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
12-15 reps
-
7
Dip (Bodyweight)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Seal Row
3
8-12 reps
-
3
Seated Row (Cable)
3
10-12 reps
-
4
Face Pull
3
12-15 reps
-
5
Bicep Curl (EZ Bar)
3
8-12 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10-12 reps
-
7
Rear Delt Fly (Machine)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-12 reps
-
2
Bulgarian Split Squat (Barbell)
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-15 reps
-
4
Calf Raise (Machine)
4
12-20 reps
-
5
Seated Hamstring Curl
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Ab Wheel
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6-10 reps
-
2
Decline Bench Press (Barbell)
3
8-12 reps
-
3
Incline Chest Fly (Dumbbell)
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
12-15 reps
-
5
Close Grip Bench Press (Smith Machine)
3
8-12 reps
-
6
Tricep Kickback
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Chest Supported Row (Machine)
3
10-12 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
10-12 reps
-
6
Hammer Curl (Cable)
3
12-15 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Arnold Press
3 Sets
8-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
Dip (Bodyweight)
3 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
-
2
Seal Row
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
6
Incline Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
-
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
Day 3
1
Pendulum Squat
4 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10-15 Reps
-
4
Calf Raise (Machine)
4 Sets
12-20 Reps
-
5
Seated Hamstring Curl
3 Sets
12-15 Reps
-
6
Leg Extension
3 Sets
12-15 Reps
-
7
Ab Wheel
3 Sets
15-20 Reps
-
Day 4
1
Overhead Press (Machine)
4 Sets
6-10 Reps
-
2
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
5
Close Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
6
Tricep Kickback
3 Sets
12-15 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
4-6 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
10-12 Reps
-
6
Hammer Curl (Cable)
3 Sets
12-15 Reps
-
7
Shrug (Barbell)
3 Sets
12-15 Reps
-