Hypermass
Arnold split with high emphasis on the upper body.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Barbell) | 3 | 4–8 reps | @10 |
| 1B | Rear Delt Row | 3 | 8–12 reps | @10 |
| 1C | Neck Flexion | 3 | 15–20 reps | @9.5 |
| Superset | ||||
| 2A | French Press | 3 | 6–10 reps | @10 |
| 2B | Upright Row (Barbell) | 3 | 9–13 reps | @9.5 |
| 2C | Neck Extension | 3 | 10–15 reps | @9.5 |
| Superset | ||||
| 3A | Hammer Curl (Cable) | 3 | 8–12 reps | @10 |
| 3B | Tricep Pushdown (Cable) | 3 | 8–12 reps | @10 |
| 4 | Wrist Curls | 3 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Good Morning | 3 | 8–12 reps | @9 |
| 1B | Standing Calf Raise | 3 | 8–12 reps | @10 |
| 2 | Squat (Barbell) | 1 | 10–15 reps | @8 |
| 1 | 8–12 reps | @8 | ||
| 1 | 6–10 reps | @9 | ||
| Superset | ||||
| 3A | Lying Leg Curl | 3 | 8–12 reps | @10 |
| 3B | Leg Extension | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Curl (Dumbbell) | 3 | 6–10 reps | @10 |
| 1B | Rear Delt Row | 3 | 8–12 reps | @10 |
| 1C | Neck Flexion | 3 | 15–20 reps | @9.5 |
| Superset | ||||
| 2A | French Press | 3 | 6–10 reps | @10 |
| 2B | Upright Row (Barbell) | 3 | 9–13 reps | @9.5 |
| 2C | Neck Extension | 3 | 10–15 reps | @9.5 |
| Superset | ||||
| 3A | Hammer Curl (Cable) | 3 | 8–12 reps | @10 |
| 3B | Tricep Pushdown (Cable) | 3 | 8–12 reps | @10 |
| 4 | Wrist Curls | 3 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 2 | 8–12 reps | @9.5 |
| 1B | Standing Calf Raise | 3 | 8–12 reps | @10 |
| 2 | Squat (Barbell) | 1 | 10–15 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 1 | 6–12 reps | @9 | ||
| Superset | ||||
| 3A | Lying Leg Curl | 3 | 8–12 reps | @10 |
| 3B | Leg Extension | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Neutral Grip, Weighted) | 3 | 6–10 reps | @10 |
| 1B | Dip (Weighted) | 3 | 6–10 reps | @10 |
| 1C | Leg Raise (Captain's Chair) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 2A | T-Bar Row | 3 | 8–12 reps | @10 |
| 2B | Seated Anterior Delt Press (AD) | 3 | 6–10 reps | @10 |
| Superset | ||||
| 3A | Pullover (Dumbbell) | 3 | 8–12 reps | @10 |
| 3B | Bench Press (Close Grip) | 3 | 4–8 reps | @10 |
| 4 | Kelso Shrug | 3 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Pull-Up (Neutral Grip, Weighted) | 3 | 6–10 reps | @10 |
| 1B | Incline Bench Press (Barbell) | 3 | 5–8 reps | @10 |
| 1C | Leg Raise (Captain's Chair) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 2A | Kroc Row | 3 | 6–10 reps | @10 |
| 2B | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–12 reps | @10 |
| Superset | ||||
| 3A | Pullover (Dumbbell) | 3 | 8–12 reps | @10 |
| 3B | Incline Fly Press (Dumbbell) | 3 | 6–10 reps | @10 |
| 4 | Kelso Shrug | 3 | 6–10 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hypermass is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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 60 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.
Hypermass is structured around 6 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hypermass 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
