Hypertrophy
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Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown | 3 | 8–12 reps |
| 2 | T-Bar Row | 3 | 8–12 reps |
| 3 | Single Arm Row (Cable) | 3 | 8–12 reps |
| 4 | Rear Delt Fly (Cable) | 4 | 8–12 reps |
| 5 | Alternating Dumbbell Curl | 3 | 8–12 reps |
| 6 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 7 | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–12 reps |
| 2 | Leg Press (45 Degrees) | 3 | 8–12 reps |
| 3 | Leg Extension | 3 | 8–12 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps |
| 5 | Lying Leg Curl | 3 | 8–12 reps |
| 6 | Calf Raise (Machine) | 4 | 8–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 7 | 8–20 reps |
| 2 | Shoulder Press (Machine) | 3 | 8–12 reps |
| 3 | Skull Crusher (Barbell) | 3 | 8–12 reps |
| 4 | Tricep Extension (Cable) | 3 | 8–12 reps |
| 5 | Single Arm Overhead Tricep Extension | 3 | 8–12 reps |
| 6 | Alternating Dumbbell Curl | 3 | 8–12 reps |
| 7 | Incline Curl (Dumbbell) | 3 | 8–12 reps |
| 8 | Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| 9 | Shrug (Dumbbell) | 3 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 8–12 reps |
| 2 | Leg Press (45 Degrees) | 3 | 8–12 reps |
| 3 | Leg Extension | 3 | 8–12 reps |
| 4 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps |
| 5 | Lying Leg Curl | 3 | 8–12 reps |
| 6 | Calf Raise (Machine) | 4 | 8–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 2 | Chest Fly (Cable) | 3 | 8–12 reps |
| 3 | Bench Press (Smith Machine) | 3 | 8–12 reps |
| 4 | Lat Pulldown | 3 | 8–12 reps |
| 5 | T-Bar Row | 3 | 8–12 reps |
| 6 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| 7 | Single Arm Row (Cable) | 3 | 8–12 reps |
| 8 | Rear Delt Fly (Cable) | 4 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8–12 reps |
| 2 | Bench Press (Barbell) | 2 | 8–12 reps |
| 3 | Chest Fly (Cable) | 3 | 8–12 reps |
| 4 | Lateral Raise (Cable) | 5 | 8–20 reps |
| 5 | Shoulder Press (Machine) | 3 | 8–13 reps |
| 6 | Skull Crusher (Barbell) | 3 | 8–12 reps |
| 7 | Single Arm Overhead Tricep Extension | 3 | 8–12 reps |
| 8 | Tricep Extension (Cable) | 3 | 8–12 reps |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 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 16 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 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
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
