Beginner–IntermediateFree

Easy Hypertrophy (Alpha Testing)

Hypertrophy Made Easy

Mace Starwalk· Feb 2026

5athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Novice, Intermediate

Goal

Muscle, Strength, Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Session length

60 min

Short and simple 45-75 minute (approx 10 set) workouts, for hypertrophy. The program focuses on basic movements to make the most efficient use of time. All major muscle groups are worked at least once, but emphasis is placed on the most aesthetic muscles. This program alternates between focusing on high weight and high reps, to ensure all the fast-twitch and slow-twitch muscle fibres are activated (no fibre left behind). The program suggests a minimum of 4 workout days per week, with 3 unspecified optional rest days. All 3 'rest-days' can be skipped, at user's discretion, for accelerated progress. You may even choose to use one of these extra days to focus on some of the more neglected muscle groups, like those poor baby cows you're ashamed to make eye-contact with. Make sure to allow extra time, the first time you do this workout, so you can figure out how much weight you need to reach your rep targets. Make sure to go slow on the eccentric, and to pause for 2 seconds at the bottom of every rep (this trick will ensure you still get maximised results despite the low number of sets). I recommend resting 60 seconds between sets.

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Upper Back

12.6%

Triceps

11.7%

Front Delts

10.3%

Biceps

9.4%

Quadriceps

8.4%

Middle Delts

7.3%

Lats

Glutes

Chest

6.6%

Hamstrings

5.6%

Abs

5.2%

Forearms

3.3%

Rear Delts

2.8%

Abductors

1.4%

Lower Back

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Incline Chest Press (Machine)	1	6 reps	@9
		1	6 reps	@10
		1	12 reps	@10
2	Decline Bench Press (Machine)	1	6 reps	@9
		1	6 reps	@10
		1	12 reps	@10
3	Dip (Bodyweight)	1	0 reps	@10
4	Chest Fly (Machine)	1	6 reps	@9
		1	6 reps	@10
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	1	6 reps	@9
		1	6 reps	@9
		1	6 reps	@10
		1	12 reps	@10
2	Lateral Raise (Cable)	1	6 reps	@9
		1	6 reps	@10
		1	12 reps	@10
3	Single Arm Overhead Tricep Extension (Cable)	1	6 reps	@9
		1	6 reps	@10
		1	12 reps	@10
4	Single Arm Tricep Extension (Cable)	1	6 reps	@9
		1	6 reps	@10
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	1	0 reps	@8
		1	0 reps	@8
		1	0 reps	@10
2	Clean Deadlift	3	6 reps	@8
3	High Row	1	6 reps	@9
		1	6 reps	@10
		1	12 reps	@10
4	Chest Supported Row (Machine)	1	6 reps	@9
		1	6 reps	@10
		1	12 reps	@10
5	Bicep Curl (Dumbbell)	1	6 reps	@10
Superset
6A	Incline Curl (Dumbbell)	2	6 reps	@9
		1	12 reps	@10
6B	Spider Curl	2	6 reps	@9
		1	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Press	2	6 reps	@8
		1	12 reps	@9
2	Leg Extension	2	6 reps	@9
		1	12 reps	@10
3	Hamstring Curl	2	6 reps	@9
		1	12 reps	@10
4	Seated Calf Raise (Machine)	2	6 reps	@10
		1	14 reps	@10
5	Cable Crunch	2	6 reps	@8
		1	14 reps	@10

Weeks 2–4 are in the app

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

Common questions

Yes, Easy Hypertrophy (Alpha Testing) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.

Easy Hypertrophy (Alpha Testing) 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Easy Hypertrophy (Alpha Testing) 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.

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

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

Free on iOS & Android