IntermediateFree

6 Week Hyperthropy

Intermediate Push/Pull/Legs program (PPLx2, 6 times a week). Focuses on developing muscle mass and technique expertise.

Adrian A.· Mar 2026

1athletes running this program

Free on iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate

Goal

Bodybuilding, Athletics

Equipment

Garage Gym

Session length

70 min

For intermediate lifters returning to gym after a period of inactivity and/or irregular workouts. Goal is to regain mass through hyperthropy workouts and train mind muscle connection through good technique. Workout can be completed in 1 hour. Rest times should be limited to 30-45 sec. If you need longer rest, go down in weight. Progression occurs when you can successfully complete a set with good form while adhering to 45-60 sec rest time and form is good.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on bodybuilding and athletics

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Abs

16.4%

Triceps

9.7%

Upper Back

8.9%

Biceps

8.1%

Hamstrings

7.9%

Lats

6.6%

Chest

6.5%

Front Delts

6.1%

Quadriceps

5.6%

Middle Delts

5.2%

Glutes

4.6%

Calves

3.6%

Rear Delts

2.6%

Lower Back

2.3%

Other

2.2%

Forearms

1.6%

Adductors

1.4%

Olympic

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Run	1	10 min	@6.5
2	Bench Press (Dumbbell)	3	12 reps	@7.5
3	Incline Bench Press (Dumbbell)	3	12 reps	@7
4	Chest Fly (Machine)	3	12 reps	@8
5	Face Away Cable Curl	3	12 reps	@8
6	Overhead Tricep Extension (Cable)	3	12 reps	@8
7	Preacher Curl (Dumbbell)	3	12 reps	@7.5
8	Skull Crusher (Dumbbell)	3	12 reps	@7.5
9	Incline Curl (Dumbbell)	2	15 reps	@7.5
10	Tricep Pushdown (Cable)	2	15 reps	@7.5
11	Leg Raise (Captain's Chair)	3	12 reps	@7
12	Side Crunch (Cable)	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Run	1	10 min	@6.5
2	Bench Press (Dumbbell)	3	12 reps	@7.5
3	Incline Bench Press (Dumbbell)	3	12 reps	@7
4	Chest Fly (Machine)	3	12 reps	@8
5	Face Away Cable Curl	3	12 reps	@8
6	Overhead Tricep Extension (Cable)	3	12 reps	@8
7	Preacher Curl (Dumbbell)	3	12 reps	@7.5
8	Skull Crusher (Dumbbell)	3	12 reps	@7.5
9	Incline Curl (Dumbbell)	2	15 reps	@7.5
10	Tricep Pushdown (Cable)	2	15 reps	@7.5
11	Leg Raise (Captain's Chair)	3	12 reps	@7
12	Side Crunch (Cable)	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Run	1	10 min	@6
2	Pull-Up (Weighted)	1	6 reps	@9
		1	5 reps	@9
		1	4 reps	@9
		1	3 reps	@9
		1	2 reps	@9
3	Pendlay Row	3	12 reps	@7.5
4	Dumbbell Row	3	15 reps	@7
5	Seated Shoulder Press (Dumbbell)	3	12 reps	@7.5
6	Lateral Raise (Cable)	3	12 reps	@7.5
7	Rear Delt Fly (Cable)	3	12 reps	@7.5
8	Leg Raise (Captain's Chair)	3	12 reps	@7
9	Side Crunch (Cable)	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Run	1	5 min	@6
2	Squat stretch	1	5 min	@6.5
3	High Bar Squat (Barbell)	4	8 reps	@8
4	Romanian Deadlift (Barbell)	4	8 reps	@8
5	Leg Extension	3	12 reps	@7
6	Lying Leg Curl	3	12 reps	@7.5
7	Standing Calf Raise	3	15 reps	@7
		2	15 reps	@8
8	Leg Raise (Captain's Chair)	3	12 reps	@7
9	Side Crunch (Cable)	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Run	1	10 min	@6
2	Pull-Up (Weighted)	1	6 reps	@9
		1	5 reps	@9
		1	4 reps	@9
		1	3 reps	@9
		1	2 reps	@9
3	Pendlay Row	3	12 reps	@7.5
4	Dumbbell Row	3	15 reps	@7
5	Seated Shoulder Press (Dumbbell)	3	12 reps	@7.5
6	Lateral Raise (Cable)	3	12 reps	@7.5
7	Rear Delt Fly (Cable)	3	12 reps	@7.5
8	Leg Raise (Captain's Chair)	3	12 reps	@7
9	Side Crunch (Cable)	3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Run	1	5 min	@6
2	Squat stretch	1	5 min	@6.5
3	High Bar Squat (Barbell)	4	8 reps	@8
4	Romanian Deadlift (Barbell)	4	8 reps	@8
5	Leg Extension	3	12 reps	@7
6	Lying Leg Curl	3	12 reps	@7.5
7	Standing Calf Raise	3	15 reps	@7
		2	15 reps	@8
8	Leg Raise (Captain's Chair)	3	12 reps	@7
9	Side Crunch (Cable)	3	12 reps	@8

Weeks 2–6 are in the app

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

Common questions

Yes, 6 Week Hyperthropy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a garage 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.

6 Week Hyperthropy 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

6 Week Hyperthropy 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

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