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Men’s Strength Training and Hypertrophy

by Ellie Ferrell
1 athletes joined

Program Description

This intermediate level program is designed for men looking to improve their overall strength and muscle size. Eating in a slight calorie surplus will be optimal during this program. You should be looking to add weight (~2.5-5lbs/week - upper; ~5-10lbs/week - lower) every week. Pick an itial weight that is challenging, but not impossible, for the listed rep ranges. While maintaining impeccable form. Each workout has varying rep ranges to prioritize both strength and hypertrophy.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 21, 2024 10:54
  • Last Edited
    Aug 22, 2024 12:07
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Plank
1
1 mins
2
Deadlift (Barbell)
2
5 reps
3
T-Bar Row
3
8 reps
4
Wide Grip Lat Pulldown
3
10 reps
5
Seated Row (Cable)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Concentration Curl
3
10 reps
8
Chin-Up (Bodyweight)
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Eccentric Push Up
1
10 reps
2
Bench Press (Barbell)
3
6 reps
3
Incline Bench Press (Dumbbell)
3
8 reps
4
Dip (Weighted)
3
8 reps
5
Cable Crossover
3
12 reps
6
Chest Fly (Machine)
3
10 reps
7
Skull Crusher
3
10 reps
8
Single Arm Tricep Extension (Cable)
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8 reps
3
Lunge (Dumbbell)
3
12 reps
4
Leg Press (45 Degrees)
3
10 reps
5
Leg Extension
3
12 reps
6
Leg Curl
3
12 reps
7
Standing Calf Raise
5
25 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Arnold Press
3
8 reps
3
Lateral Raise (Dumbbell)
3
10 reps
4
Upright Row (Cable)
3
12 reps
5
Lateral Raise (Cable)
3
10 reps
6
Russian Twist (Dumbbell)
3
20 reps
7
Hollow Hold
1
2 mins
8
Leg Raise (Captain's Chair)
2
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
Week 1
1 / 10 Weeks
Day 2
1
Eccentric Push Up
1 Set
10 Reps
2
Bench Press (Barbell)
3 Sets
6 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
4
Dip (Weighted)
3 Sets
8 Reps
5
Cable Crossover
3 Sets
12 Reps
6
Chest Fly (Machine)
3 Sets
10 Reps
7
Skull Crusher
3 Sets
10 Reps
8
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 1
1
Plank
1 Set
1 mins
2
Deadlift (Barbell)
2 Sets
5 Reps
3
T-Bar Row
3 Sets
8 Reps
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
7
Concentration Curl
3 Sets
10 Reps
8
Chin-Up (Bodyweight)
2 Sets
@9
Day 3
1
Walk
1 Set
60 mins
Day 4
1
Squat (Barbell)
3 Sets
6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
3
Lunge (Dumbbell)
3 Sets
12 Reps
4
Leg Press (45 Degrees)
3 Sets
10 Reps
5
Leg Extension
3 Sets
12 Reps
6
Leg Curl
3 Sets
12 Reps
7
Standing Calf Raise
5 Sets
25 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
6 Reps
2
Arnold Press
3 Sets
8 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
4
Upright Row (Cable)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
10 Reps
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
7
Hollow Hold
1 Set
2 mins
8
Leg Raise (Captain's Chair)
2 Sets
15 Reps
Day 6
1
Walk
1 Set
60 mins