Upper/Lower Hypertrophy Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 3 | 4–8 reps |
| 2 | Pull-Up (Neutral Grip, Weighted) | 3 | 4–8 reps |
| 3 | Deficit Push Up | 4 | 5–20 reps |
| 4 | Single Arm Row (Cable) | 3 | 6–12 reps |
| 5 | Preacher Curl (EZ Bar) | 3 | 5–10 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 8–15 reps |
| 7 | Reverse Pec Deck | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 8–15 reps |
| 2 | Platz Squat | 3 | 4–8 reps |
| 3 | Leg Curl | 3 | 5–40 reps |
| 4 | Leg Extension | 3 | 6–12 reps |
| 5 | Leg Press Calf Raises | 3 | 5–10 reps |
| 6 | Decline Sit Up (Weighted) | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 4–8 reps |
| 2 | Chest Supported T-Bar Row | 3 | 5–10 reps |
| 3 | Pec Deck (Machine) | 3 | 6–12 reps |
| 4 | Lat Pulldown (Single Arm) | 3 | 6–12 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 6–12 reps |
| 6 | Preacher Hammer Curl (Dumbbell) | 3 | 8–15 reps |
| 7 | Tricep Kickback | 3 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Machine) | 3 | 8–15 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 4–8 reps |
| 3 | Lying Leg Curl | 3 | 6–12 reps |
| 4 | Leg Press | 3 | 5–10 reps |
| 5 | Knee Raise (Weighted) | 3 | 6–12 reps |
| 6 | Leg Press Calf Raises | 3 | 10–15 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, Upper/Lower Hypertrophy Program 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 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.
Upper/Lower Hypertrophy Program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper/Lower Hypertrophy Program 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
