Strength/Hypertrophy
Just something i made
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Landmine Twist | 3 | 10–15 reps | @1 |
| 2 | Bench Press (Barbell) | 3 | 8 reps | @9 |
| 3 | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps | @8 |
| 4 | Hammer Curl (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 13 reps | @7 |
| 6 | Bicep Curl (EZ Bar) | 2 | 10–15 reps | @8 |
| 7 | Upright Row (Barbell) | 3 | 8–12 reps | @8 |
| 8 | Abs Crunch (Machine) | 3 | 10–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 2 | 8–12 reps | @9 |
| 2 | Leg Press (45 Degrees) | 3 | 6–10 reps | @7 |
| 3 | Calf Raise (Leg Press) | 3 | 8–12 reps | @8 |
| 4 | Hip Adductor (Machine) | 3 | 8–12 reps | @8 |
| 5 | Abs Crunch (Machine) | 1 | 8–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Arm Shoulder Press | 2 | 10–15 reps | @1 |
| 2 | Bench Press (Barbell) | 3 | 6–10 reps | @8 |
| 3 | Overhead Press (Barbell) | 3 | 6–10 reps | @8 |
| 4 | Skull Crusher (Barbell) | 3 | 8–12 reps | @7 |
| 5 | Tricep Pushdown (Cable) | 2 | 8–12 reps | @9 |
| 6 | Incline Bench Press (Smith Machine) | 1 | 10–12 reps | @5 |
| 1 | 10–12 reps | @7 | ||
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 10–12 reps | @8 |
| 2 | Spider Curl | 1 | 15–18 reps | @8 |
| 3 | Landmine Row | 3 | 8–12 reps | @8 |
| 4 | Bicep Curl (EZ Bar) | 3 | 8–12 reps | — |
| 5 | Seated Row (Machine) | 3 | 8–12 reps | @8 |
| 6 | Hammer Curl (Dumbbell) | 3 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–10 reps | @9 |
| 2 | Leg Press | 1 | 8–10 reps | @7 |
| 3 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @10 |
| 4 | Leg Extension | 3 | — | @10 |
| 5 | Leg Curl | 1 | — | @10 |
| 6 | Hip Adductor (Machine) | 3 | 10–15 reps | @5 |
| 7 | Hip Abductor (Machine) | 3 | 10–15 reps | @5 |
Common questions
Yes, Strength/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 1 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.
Strength/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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength/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
