Ogi’s Strength and Hypertrophy
Transform your physique in just 5 weeks with Ogi’s Strength and Hypertrophy—where power meets aesthetics for real, lasting results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 2 | 10 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 2 | 10 reps | @10 |
| 3 | Lunge (Dumbbell) | 2 | 10 reps | @10 |
| 4 | Lying Leg Curl | 2 | 10 reps | @10 |
| 5 | Hip Adductor (Machine) | 2 | 10 reps | @10 |
| 6 | Leg Raise (Captain's Chair) | 2 | 15 reps | @10 |
| 7 | Cable Crunch | 2 | 20 reps | @10 |
| 8 | Wood Chop | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 10 reps | @10 |
| 2 | Chest Supported Row (Machine) | 2 | 10 reps | @10 |
| 3 | Single Arm Row (Dumbbell) | 2 | 10 reps | @10 |
| 4 | Face Pull | 2 | 10 reps | @10 |
| 5 | Reverse Pec Deck | 2 | 10 reps | @10 |
| 6 | Shrug (Dumbbell) | 2 | 10 reps | @10 |
| 7 | Incline Curl (Dumbbell) | 2 | 10 reps | @10 |
| 8 | Preacher Curl (EZ Bar) | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10 reps | @10 |
| 2 | Decline Bench Press (Barbell) | 2 | 10 reps | @10 |
| 3 | Chest Press (Machine) | 2 | 10 reps | @10 |
| 4 | Pec Deck (Machine) | 2 | 10 reps | @10 |
| 5 | Shoulder Press (Machine) | 2 | 10 reps | @10 |
| 6 | Lateral Raise (Cable) | 2 | 10 reps | @10 |
| 7 | Tricep Pushdown (Cable) | 2 | 10 reps | @10 |
| 8 | Overhead Tricep Extension (Cable) | 2 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 1–3 reps | @10 |
| 2 | Incline Chest Press (Machine) | 2 | 6 reps | @10 |
| 3 | Pec Deck (Machine) | 2 | 6 reps | @10 |
| 4 | Lat Pulldown (Neutral Grip) | 2 | 6 reps | @10 |
| 5 | Single Arm Iso Row | 2 | 6 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 2 | 6 reps | @10 |
| 7 | Seated Dip (Machine) | 2 | 6 reps | @10 |
| 8 | Bicep Curl (EZ Bar) | 2 | 6 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 1–3 reps | @10 |
| 2 | Deadlift (Barbell) | 2 | 1–3 reps | @10 |
| 3 | Leg Curl | 2 | 6 reps | @10 |
| 4 | Abs Crunch (Machine) | 2 | 10 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ogi’s Strength and 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 5 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 50 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.
Ogi’s Strength and Hypertrophy is structured around 5 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ogi’s Strength and 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
