Hypertrophy by harshit uppal
Intermediate to advanced
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pendulum Squat | 2 | 5 reps |
| 2 | Leg Press (45 Degrees) | 1 | 8 reps |
| 3 | Hamstring Curl | 2 | 10 reps |
| 4 | Leg Extension | 2 | 10 reps |
| 5 | Straight Leg Calf Raise | 3 | AMRAP |
| 6 | Cable Crunch | 3 | 10 reps |
| 7 | Reverse Pec Deck | 1 | 10 reps |
| 8 | Shoulder Press (Plate Loaded) | 1 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Wide-Grip Row (Cable) | 2 | 8 reps | @8 |
| 2 | Incline Chest Press (Machine) | 2 | 8 reps | @8 |
| 3 | Wide Grip Pull-Up | 1 | 6 reps | @8 |
| 1 | 5 reps | @9 | ||
| 4 | Chest Fly (Cable) | 1 | 10 reps | @8 |
| 5 | Chest Supported Row (Dumbbell) | 1 | 10 reps | @8 |
| 6 | One Arm Lateral Raise (Cable) | 2 | 10 reps | @8 |
| 7 | Lying Tricep Extension (Barbell) | 2 | 8 reps | @8 |
| 8 | Tricep Rope Push Down (Cable) | 1 | AMRAP | @8 |
| 9 | Bicep Curl (Machine) | 1 | 15 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 10 | Bench Press (Barbell) | 1 | 0 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 0 reps |
| 2 | Single Arm Rear Delt Cable Fly | 2 | 0 reps |
| 3 | Leg Press (45 Degrees) | 2 | 0 reps |
| 4 | Deadlift (Smith Machine) | 2 | 0 reps |
| 5 | Hamstring Curl | 1 | AMRAP |
| 6 | Calf Raise (Machine) | 3 | 0 reps |
| 7 | Decline Crunch | 3 | 0 reps |
| 8 | Back Extension (Weighted) | 2 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Cable Chest Press | 2 | 0 reps |
| 2 | Single Arm Row (Cable) | 2 | 0 reps |
| 3 | Incline Bench Press (Smith Machine) | 2 | 0 reps |
| 4 | Lat Pulldown | 2 | 0 reps |
| 5 | Seated Wide-Grip Row (Cable) | 1 | 0 reps |
| 6 | Lateral Raise (Dumbbell) | 2 | 0 reps |
| 7 | Bicep Curl (Cable) | 3 | 0 reps |
| 8 | Tricep Pushdown (Cable) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 2 | 0 reps |
| 2 | Hamstring Curl | 2 | 0 reps |
| 3 | Leg Press | 2 | 0 reps |
| 4 | Pendulum Squat | 1 | 0 reps |
| 5 | Calf Raise (Leg Press) | 3 | 0 reps |
| 6 | Shoulder Press (Machine) | 2 | 0 reps |
| 7 | Abs Crunch (Machine) | 1 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 3 | 0 reps |
| 2 | Lat Pulldown (Close Grip) | 1 | 0 reps |
| 3 | Single Arm High Row (Cable) | 2 | 0 reps |
| 4 | Chest Fly (Machine) | 1 | 0 reps |
| 5 | Seated Row (Cable) | 2 | 0 reps |
| 6 | Lying Tricep Extension (Barbell) | 2 | 0 reps |
| 7 | Tricep Pushdown (Cable) | 1 | 0 reps |
| 8 | Bicep Curl (Machine) | 3 | 0 reps |
| 9 | Lateral Raise (Machine) | 2 | 0 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hypertrophy by harshit uppal is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Hypertrophy by harshit uppal is structured around 7 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hypertrophy by harshit uppal 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
