Intermediate–AdvancedFree

hypertrofie upper specialisatie (muscle regain)

Muscle/strength regain with upper body focus

rafael Morren· Jan 2026

3athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

Speciaal voor Michiel

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Triceps

12.5%

Front Delts

11%

Upper Back

8.8%

Chest

8.8%

Quadriceps

8.2%

Lats

7.9%

Middle Delts

7.8%

Biceps

7.7%

Hamstrings

7.1%

Glutes

6.1%

Abs

5.3%

Rear Delts

3.4%

Forearms

2.5%

Lower Back

1.9%

Adductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	2	6–10 reps	@7
2	Barbell Row	2	6–10 reps	@7
Superset
3A	Standing Pullover (Cable)	1	10–15 reps	@7
3B	Seated Overhead Press (Barbell)	2	8–12 reps	@7
Superset
4A	Lateral Raise (Dumbbell)	2	10–15 reps	@8
4B	Tricep Pushdown (Cable)	2	8–12 reps	@8
5	Pull-Up (Neutral Grip, Bodyweight)	2	5–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Nordic Curl	2	10–20 reps	@7
2	High Bar Squat (Barbell)	2	5–8 reps	@6
3	Bulgarian Split Squat (Dumbbell)	1	12–20 reps	@7
Superset
4A	Bicep Curl (Dumbbell)	2	8–12 reps	@7
4B	Rear Delt Fly (Dumbbell)	2	12–20 reps	@7
5	Sissy Squat	2	4–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	4–6 reps	@6
2	Partial Incline Press (Dumbbell)	3	6–10 reps	@7
3	Lat Pulldown	2	8–12 reps	@7
4	Partial Lateral Raise (Cable)	2	10–15 reps	@7
5	Chest Supported Row (Machine)	2	10–15 reps	@7
6	Bicep Curl (Dumbbell)	2	8–12 reps	@8
7	JM Press	2	8–12 reps	@8

#	Exercise	Sets	Reps	Load
1	Overhead Tricep Extension (Cable)	2	10–15 reps	@8
2	Incline Curl (Dumbbell)	2	8–12 reps	@8
3	Sissy Squat	2	4–20 reps	@8
4	Incline Seated Lateral Raise	2	10–15 reps	@8
5	Hanging Leg Raise	1	5–30 reps	@10
6	Deficit Push Up	1	10–30 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, hypertrofie upper specialisatie (muscle regain) 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 70 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.

hypertrofie upper specialisatie (muscle regain) is structured around 4 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.

hypertrofie upper specialisatie (muscle regain) 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.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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