2026 hypertrophy
big effort big results
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Barbell) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 12–15 reps | @8 | ||
| 1B | Skull Crusher (Barbell) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 12–15 reps | @8 | ||
| Superset | ||||
| 2A | Bicep Curl (Cable) | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @8 | ||
| 2B | V-Handle Tricep Pushdown (Cable) | 1 | 15–20 reps | @8 |
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @8 | ||
| 1 | 15–20 reps | @8 | ||
| 3 | Lateral Raise (Cable) | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 12–15 reps | @8 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @8 | ||
| Superset | ||||
| 5A | Dip (Bodyweight) | 1 | undefined–undefined reps | @9 |
| 1 | undefined–undefined reps | @9 | ||
| 1 | undefined–undefined reps | @9 | ||
| 1 | undefined–undefined reps | @9 | ||
| 5B | Alternating Dumbbell Curl | 1 | 10–15 reps | @8 |
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @8 | ||
| 1 | 10–15 reps | @8 | ||
| 6 | Seated Calf Raise | 1 | 15–20 reps | @9 |
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 3 | Bench Press (Wide Grip) | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @7 | ||
| 4 | Bulgarian Split Squat (Barbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 5 | Leg Press | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 1 | 12 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 2 | Pull-Up (Bodyweight) | 1 | — | @8 |
| 1 | — | @8 | ||
| 1 | — | @8 | ||
| 3 | Lat Pulldown (Single Arm) | 1 | 10 reps | @8 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 4 | Rear Delt Fly (Machine) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 5 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 12 reps | @7 |
| 1 | 12 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 1 | 8 reps | @7 | ||
| 6 | Y Raise | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 2 | Bench Press (Dumbbell) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 1 | 6 reps | @8 | ||
| 3 | Chest Fly (Cable) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 4 | Dip (Bodyweight) | 1 | — | @8 |
| 1 | — | @8 | ||
| 1 | — | @8 | ||
| 5 | Concentration Curl | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 6 | Single Arm Tricep Extension (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 7 | Incline Curl (Dumbbell) | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| 2 | Leg Extension | 1 | 15 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @8 | ||
| Superset | ||||
| 3A | Single Leg Press | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 3B | Single Leg Dumbbell RDL Snatch | 1 | 6 reps | @7 |
| 1 | 6 reps | @7 | ||
| 1 | 6 reps | @7 | ||
| 4 | Good Morning | 1 | 12 reps | @8 |
| 1 | 12 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 5 | Bent Over Row (Barbell) | 1 | 8 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @8 | ||
| 6 | Lat Pulldown | 1 | 12–15 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 12–15 reps | @8 | ||
Weeks 2–11 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 2026 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 11 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 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.
2026 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 11 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
2026 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.
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