IntermediateFree

Full Throttle Hypertrophy

Backed by science! Reap all the gains from the proven practice for the most muscle growth studies have found to be tried and true.

Buff Fox · Nov 2024

1athletes running this program

Free on iOS & Android

Overview

Length

4 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

Full Throttle Hypertrophy is a 4-week program designed to progress by 5% increase in weight lifted every month. Backed by numerous studies that have found the best practices for the ultimate Hypertrophy response: -Workout frequency -The most beneficial sets per exercise -The most effective reps per set -Tempo on eccentrics' -Lengthened partials -Percent of max vs. sets/reps -Rest time between sets and -Order of exercises If you've tried to gain muscle but struggled with plateaus or even sings of progress at all, this is your sign to take your foot off the break and FLOOR IT. Week 1 is the only week with BB lifts such as Bench and Squat. This is the week to kick your tires and check the oil before we really burn rubber. How do these lifts feel? Are you stable? Is the weight easy to move? Are your joints happy about it? Good, now let's move to week 2; taking one step further towards stability and range of motion. Still starting with free weights but emphasizing control. Week 3 and 4 is all about the pump, baby. Higher reps, deep stretches, and a long, hard squeeze for every last mile you can muster. Wanna go another lap? DO IT! Repeat the month over but with heavier weight. Bonus points if you test your lean mass before and after every round. Can you see the checkered flags?!

Who it's for

Intermediate athletes ready for a structured program

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

13.7%

Lats

12%

Upper Back

11%

Chest

10.9%

Biceps

9.6%

Front Delts

9.5%

Quadriceps

8.4%

Hamstrings

7.8%

Glutes

6.1%

Abs

3.3%

Forearms

1.9%

Rear Delts

1.4%

Calves

1.2%

Lower Back

Middle Delts

0.8%

Abductors

0.7%

Adductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	10 reps	@7–8
		2	10 reps	@8–9
Superset
2A	Incline Bench Press (Dumbbell)	1	10 reps	@7–8
		2	10 reps	@8–9
2B	Dip (Bodyweight)	3	10 reps	@7–8
Superset
3A	Incline Fly Press (Dumbbell)	3	10 reps	@7
3B	Tricep Pushdown (Cable)	2	10 reps	@6.5
		1	10 reps	@7

#	Exercise	Sets	Reps	Load
Superset
1A	Deadlift (Barbell)	1	10 reps	@6–7
		2	10 reps	@7–8
1B	Pull-Up (Bodyweight)	2	10 reps	@7–8
		1	10 reps	@8–9
Superset
2A	T-Bar Row	1	10 reps	@7–8
		2	10 reps	@8–9
2B	Lat Pulldown	1	10 reps	@7–8
		2	10 reps	@8–9
Superset
3A	Pullover (Dumbbell)	1	10 reps	@6–7
		2	10 reps	@7–8
3B	Rear Delt Fly (Cable)	2	10 reps	@6–7
		1	10 reps	@7–8

#	Exercise	Sets	Reps	Load
1	Heel Elevated Squat	1	10 reps	@6–7
		2	10 reps	@7–8
Superset
2A	Leg Press	1	10 reps	@7–8
		2	10 reps	@8–9
2B	Walking Lunge	3	10 reps	@7–8
Superset
3A	Leg Extension	2	10 reps	@7–8
		1	10 reps	@8–9
3B	Lying Leg Curl	2	10 reps	@7–8
		1	10 reps	@8–9
4	Standing Calf Raise	1	15 reps	@8–9
		1	15 reps	@9–10

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Close Grip)	1	10 reps	@7–8
		2	10 reps	@8–9
1B	Chin-Up (Bodyweight)	3	10 reps	@7–8
Superset
2A	Behind-the-Neck Push Press	1	10 reps	@6–7
		2	10 reps	@7–8
2B	Curl To Press	1	10 reps	@7–8
		2	10 reps	@8–9
Superset
3A	Single Arm Overhead Tricep Extension	1	10 reps	@6–7
		2	10 reps	@7–8
3B	Bayesian Curl	3	10 reps	@6–7

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, Full Throttle 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 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.

Full Throttle Hypertrophy 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.

Full Throttle 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

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

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

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