IntermediateFree

MUT Hypertrophy Specialist Program

Transform your physique in just 12 weeks with targeted hypertrophy workouts designed to unlock your strength and sculpt your ideal body.

Mustafa Uras Tengerlek· Feb 2026

2athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Athletics

Equipment

Full Gym

Session length

90 min

12-Week Hypertrophy Program - PPL (5 Days) This program is a 12-week hypertrophy plan built on my powerlifting-based strength background, designed to maximize muscle volume and range of motion while avoiding excessive cutting. It will be a Pull/Push/Leg/Pull/Push split, performed 5 days a week. The program is adapted twice a week. Progressive overload is applied to core movements, while controlled tempo and maximum muscle feel are targeted in isolation movements. 1-2 reps are reserved (RIR) in most sets, and failure may be allowed in structural isolation movements. The goal is to increase muscle development, particularly in the upper back and arms, maintain strength with triceps-focused push days, and target the posterior chain and lower back. The diet will be low in calories but high in protein. Recovery, sleep, and sustainable progress will ensure the success of this process.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

15.9%

Biceps

14.6%

Chest

11.9%

Forearms

11.3%

Front Delts

11.3%

Upper Back

9.3%

Lats

7.9%

Rear Delts

Hamstrings

3.3%

Middle Delts

2.6%

Quadriceps

2.6%

Abs

Glutes

1.3%

Adductors

1.3%

Abductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Neutral Grip)	1	8 reps	@8
		1	10 reps	@8.5
		1	10 reps	@9.5
2	Single Arm Iso Row	2	6–8 reps	@9
3	Seated Row (Cable)	1	15–20 reps	@10
4	Bicep Curl (Dumbbell)	3	8–10 reps	@10
5	Reverse Bicep Curl (EZ Bar)	3	10–12 reps	@10
6	Bicep Curl (EZ Bar)	2	8 reps	@9
7	Wrist Extension (Dumbbell)	1	10–12 reps	@8
		1	12–15 reps	@8.5
		1	12–15 reps	@9
8	Single Arm Rear Delt Cable Fly	2	12–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8–10 reps	70%
		2	6–8 reps	80%
		1	3–5 reps	90%
2	Incline Chest Press (Machine)	1	8–10 reps	80%
		1	6–8 reps	80%
3	Chest Fly (Machine)	1	10–12 reps	@8
		1	8–10 reps	@8.5
		1	6–8 reps	@9
4	Lateral Raise (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8.5
5	Skull Crusher (Barbell)	1	10–12 reps	@8
		1	8–10 reps	@8.5
		1	8–10 reps	@9
6	Single Arm Tricep Extension (Cable)	1	8–10 reps	@8
		2	6–8 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Curl	1	8–10 reps	@8.5
		2	6–8 reps	@10
2	Leg Extension	1	10–12 reps	@9
		1	8–10 reps	@10
3	Leg Press (45 Degrees)	1	6–8 reps	@9
		1	6–8 reps	@9.5
4	Hip Adductor (Machine)	1	10–12 reps	@8
		1	12–15 reps	@8.5
5	Abs Crunch (Machine)	1	12–15 reps	@8
		1	12–15 reps	@8.5
		1	10–12 reps	@8.5

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Neutral Grip)	1	8 reps	@8
		1	10 reps	@8.5
		1	10 reps	@9.5
2	Single Arm Iso Row	2	6–8 reps	@9
3	Seated Row (Cable)	1	15–20 reps	@10
4	Bicep Curl (Dumbbell)	3	8–10 reps	@10
5	Reverse Bicep Curl (EZ Bar)	3	10–12 reps	@10
6	Bicep Curl (EZ Bar)	2	8 reps	@9
7	Wrist Extension (Dumbbell)	1	10–12 reps	@8
		1	12–15 reps	@8.5
		1	12–15 reps	@9
8	Single Arm Rear Delt Cable Fly	2	12–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	8–10 reps	70%
		2	6–8 reps	80%
		1	3–5 reps	90%
2	Incline Chest Press (Machine)	1	8–10 reps	80%
		1	6–8 reps	80%
3	Chest Fly (Machine)	1	10–12 reps	@8
		1	8–10 reps	@8.5
		1	6–8 reps	@9
4	Lateral Raise (Cable)	1	10–12 reps	@8
		1	10–12 reps	@8.5
5	Skull Crusher (Barbell)	1	10–12 reps	@8
		1	8–10 reps	@8.5
		1	8–10 reps	@9
6	Single Arm Tricep Extension (Cable)	1	8–10 reps	@8
		2	6–8 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, MUT Hypertrophy Specialist Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

MUT Hypertrophy Specialist Program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

MUT Hypertrophy Specialist Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

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