Hypertrophy Protocol by Kirankvc
Aesthetic Gains, Functional Strength.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 10 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 3 | Cable Crossover | 3 | 15 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 6 | Overhead Extension (Dumbbell) | 3 | 12 reps |
| 7 | Tricep Rope Push Down (Cable) | 3 | 15 reps |
| 8 | Hanging Leg Raise | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps |
| 2 | Bent Over Row (Barbell) | 3 | 10 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 12 reps |
| 4 | Reverse Pec Deck | 3 | 15 reps |
| 5 | Face Pull | 3 | 15 reps |
| 6 | Bicep Curl (Barbell) | 3 | 10 reps |
| 7 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 8 | Decline Sit Up (Bodyweight) | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 12 reps |
| 3 | Leg Press | 3 | 12 reps |
| 4 | Lying Leg Curl | 3 | 15 reps |
| 5 | Standing Calf Raise | 3 | 15 reps |
| 6 | Cable Crunch | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 10 reps |
| 2 | Chest Press (Machine) | 3 | 12 reps |
| 3 | Pec Deck (Machine) | 3 | 15 reps |
| 4 | Overhead Press (Barbell) | 3 | 10 reps |
| 5 | One Arm Lateral Raise (Cable) | 3 | 15 reps |
| 6 | Skull Crusher (Barbell) | 3 | 12 reps |
| 7 | V-Handle Tricep Pushdown (Cable) | 3 | 15 reps |
| 8 | Plank (Weighted) | 2 | 30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 8 reps |
| 2 | Seated Row (Cable) | 3 | 10 reps |
| 3 | T-Bar Row | 3 | 12 reps |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| 5 | Rear Delt Row | 3 | 15 reps |
| 6 | Bicep Curl (EZ Bar) | 3 | 10 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 8 | Cannonball Crunch | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 10 reps |
| 2 | Sumo Deadlift (Dumbbell) | 3 | 8 reps |
| 3 | Walking Lunge (Dumbbell) | 3 | 20 reps |
| 4 | Leg Curl | 3 | 15 reps |
| 5 | Seated Calf Raise | 3 | 20 reps |
| 6 | Reverse Abs Crunch (Bodyweight) | 2 | 15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hypertrophy Protocol by Kirankvc is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 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.
Hypertrophy Protocol by Kirankvc 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hypertrophy Protocol by Kirankvc 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
