Question 1

Is Hypertrophy/Strength Focused Meso 3-4 reps free?

Accepted Answer

Yes, Hypertrophy/Strength Focused Meso 3-4 reps 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.

Question 2

What equipment do I need?

Accepted Answer

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.

Question 3

How long are the workouts?

Accepted Answer

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.

Question 4

How many days per week?

Accepted Answer

Hypertrophy/Strength Focused Meso 3-4 reps 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.

Question 5

How long is the full program?

Accepted Answer

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.

Question 6

Where do I access this program?

Accepted Answer

Hypertrophy/Strength Focused Meso 3-4 reps 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.

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	4 reps	@7
2	Incline Bench Press (Dumbbell)	3	5–8 reps	@7
3	Prime Pec Fly	2	10–20 reps	@7
4	Skull Crusher (Dumbbell)	2	5–8 reps	@7
5	Prime Dip Machine	2	8–12 reps	@7
6	Tricep Pushdown (Cable)	2	10–20 reps	@7
7	Prime Lateral Raise	3	12–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	1 rep	@5
		1	1 rep	@6
		1	2 reps	@7
2	Wide Grip Pull-Up (Band)	2	5–10 reps	@7
3	Wide Grip Pull-Up (Assisted)	2	5–10 reps	@7
4	Single Arm Row (Dumbbell)	2	4–8 reps	@7
5	Prime Row	2	6–10 reps	@7
6	Prime High Row	2	5–10 reps	@7
7	Bicep Curl (EZ Bar)	2	4–8 reps	@7
8	Hammer Curl (Dumbbell)	3	5–10 reps	@7
9	Preacher Curl (Machine)	3	8–15 reps	@7

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Barbell)	2	4 reps	@7
2	Romanian Deadlift (Barbell)	2	5 reps	@7
3	Prime Lying Leg Curl	2	6–12 reps	@7
4	Prime Leg Extension	2	10–20 reps	@7
5	Glute Kickback	2	10–20 reps	@7
6	Prime Ab Crunch	3	10–20 reps	@7
7	Reverse Hyperextension	2	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	2	4 reps	@7
2	Bench Press (Band)	2	5 reps	@7
3	AD Press	2	4 reps	@7
4	Viking Press	2	3–6 reps	@7
5	Prime Incline Press	2	5–10 reps	@7
6	Prime Pec Fly	2	10–20 reps	@7
7	Lateral Raise (Dumbbell)	2	8–15 reps	@7
8	Lateral Raise (Machine)	4	10–20 reps	@7
9	Rear Delt Fly (Dumbbell)	4	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Dip (Red Band)	2	3–6 reps	@7
2	Dip (Assisted)	2	5–10 reps	@7
3	Pull-Up (Neutral Grip, Assisted)	2	5–10 reps	@7
4	Lat Pulldown	2	5–10 reps	@7
5	JM Press (Smith Machine)	2	6–12 reps	@7
6	Skull Crusher (Machine)	2	10–15 reps	@7
7	Prime High Row	2	5–10 reps	@7
8	Lat Prayer	2	10–20 reps	@7

Hypertrophy/Strength Focused Meso 3-4 reps

Overview

Who it's for

Muscle engagement

Common questions

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#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	2	4 reps	@7
2	Seal Row	2	5–8 reps	@7
3	Cable Row (V-Bar)	2	5–10 reps	@7
4	Prime Extreme Row	2	5–10 reps	@7
5	Bicep Curl (Dumbbell)	2	5–10 reps	@7
6	Hammer Curl (Dumbbell)	2	5–10 reps	@7
7	Prime Preacher Curl	2	10–20 reps	@7
8	Prime Lateral Raise	3	10–20 reps	@7
9	Prime Reverse Fly	3	10–20 reps	@7