Intermediate–AdvancedFree

Sculptural Hypertrophy

Maximize Muscle Growth with Quality over Quantity.

Ricardo G.· Feb 2025

iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

50 min

Build as much muscle as possible. Get fucking JACKED Sculpt your body into a sculpture. High Frequency, Low Volume, High Intensity Upper Lower program. Pretty Arms and Shoulders focused program. If you want to focus more on chest or back simply do them first in the workout. Notes: Feel free to replace any exercise you can't do or dislike for another one with the same or similar function. Always push for maximum force output with the target muscle and make sure progressive overload is happening (Adding reps or weight). Add weight when you get to the top of the rep range, adjust it if you can't add an appropriate amount of weight to be able to do 4 reps again (Go up to 8-9 reps until adding weight).

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Quadriceps

10.2%

Upper Back

9.7%

Neck

8.7%

Biceps

8.2%

Triceps

7.1%

Hamstrings

6.1%

Lats

5.9%

Front Delts

5.8%

Forearms

5.2%

Rear Delts

5.2%

Abs

5.2%

Chest

4.6%

Adductors

4.4%

Calves

4.4%

Middle Delts

4.4%

Glutes

3.5%

Lower Back

1.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hip Adductor (Machine)	1	4–7 reps	@9.5–10
2	Stiff Leg Deadlift	1	4–7 reps	@9–9.5
3	Leg Extension	2	4–7 reps	@9.5–10
4	Partial Calf Raise	1	4–7 reps	@9.5–10
5	Cable Wrist Curl	1	4–7 reps	@9.5–10
6	Dragon Flag	1	AMRAP	@10
7	Neck Curl	1	10–15 reps	@6.5
8	Neck Extension	1	10–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Hip Adductor (Machine)	1	4–7 reps	@9.5–10
2	Hack Squat	1	4–7 reps	@9.5–10
3	Leg Curl	1	4–7 reps	@9.5–10
4	Leg Extension	1	4–7 reps	@9.5–10
5	Partial Calf Raise	1	4–7 reps	@9.5–10
6	Cable Wrist Curl	1	4–7 reps	@9.5–10
7	Dragon Flag	1	AMRAP	@10
8	Neck Curl	1	10–15 reps	@6.5
9	Neck Extension	1	10–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Hip Adductor (Machine)	1	4–7 reps	@9.5–10
2	Leg Curl	1	4–7 reps	@9.5–10
3	Leg Extension	2	4–7 reps	@9.5–10
4	Partial Calf Raise	1	4–7 reps	@9.5–10
5	Single Leg Press	1	4–7 reps	@9.5
6	Cable Wrist Curl	1	4–7 reps	@9.5–10
7	Dragon Flag	1	AMRAP	@10
8	Neck Curl	1	10–15 reps	@6.5
9	Neck Extension	1	10–15 reps	@8

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Cable)	1	5–12 reps	@10
2	Single Arm Pushdown	1	8–12 reps	@10
3	Bayesian Curl	1	5–8 reps	@10
4	Behind-The-Neck Press (Smith Machine)	1	4–7 reps	@10
5	Reverse Pec Deck	1	4–7 reps	@10
6	Pull-Up (Weighted)	1	4–7 reps	@10
7	Kelso Shrug	1	4–7 reps	@10
8	Chest Press (Machine)	1	4–7 reps	@10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	1	5–12 reps	@10
2	Single Arm Pushdown	1	8–12 reps	@10
3	Preacher Curl (Dumbbell)	1	5–8 reps	@10
4	Dumbbell Row	1	4–7 reps	@10
5	Incline Bench Press (Smith Machine)	1	4–7 reps	@10
6	T-Bar Row	1	4–7 reps	@10
7	Reverse Bicep Curl (Dumbbell)	1	4–7 reps	@10
8	Reverse Pec Deck	1	4–7 reps	@10

#	Exercise	Sets	Reps	Load
1	Dip (Weighted)	1	4–7 reps	@9.5
2	Pull-Up (Weighted)	1	4–7 reps	@10
3	Single Arm Pushdown	1	8–12 reps	@10
4	Preacher Curl (Dumbbell)	1	5–8 reps	@9.5–10
5	One Arm Lateral Raise (Cable)	1	5–12 reps	@9.5–10
6	T-Bar Row	1	4–7 reps	@9.5–10
7	Rear Delt Fly (Dumbbell)	1	4–7 reps	@9.5–10

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, Sculptural Hypertrophy 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 50 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.

Sculptural Hypertrophy 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.

Sculptural Hypertrophy 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android