5-Day Hypertrophy S3N Logic
Hyperthory, Muscle Mass, Big, Balanced, Hard
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 6–8 reps | @9 | ||
| 1 | 6–8 reps | @9 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 3 | Croci Ai Cavi Bassi Monibraccio | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| 4 | Military Press (Barbell) | 1 | 8–10 reps | @8.5 |
| 1 | 8–10 reps | @8.5 | ||
| 1 | 8–10 reps | @8.5 | ||
| 5 | Tricep Pushdown (Cable) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 6 | French Press | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Stacco Rumeno Pesante | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 6–8 reps | @9 | ||
| 2 | Lat Machine | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 3 | Bent Over Row (Barbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 4 | Pulley Presa Stretta | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 5 | Bicep Curl (EZ Bar) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 6 | Incline Curl (Dumbbell) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 7 | Rear Delt Fly (Dumbbell) | 1 | 15–20 reps | @8.5 |
| 1 | 15–20 reps | @8.5 | ||
| 1 | 15–20 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–8 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 1 | 6–8 reps | @9 | ||
| 1 | 6–8 reps | @9 | ||
| 2 | Stacco Rumeno Complementare | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 3 | Affondi | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 4 | Hip Thrust (Barbell) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 5 | Leg Curl | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| 6 | Calf Raises | 1 | 15–20 reps | @8.5 |
| 1 | 15–20 reps | @8.5 | ||
| 1 | 15–20 reps | @8.5 | ||
| 1 | 15–20 reps | @8.5 | ||
| 7 | Plank | 1 | 1 min | — |
| 1 | 1 min | — | ||
| 1 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 2 | Lat Machine | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 4 | Pulley Presa Larga | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| 5 | Croci Ai Cavi Bassi Monibraccio | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| Superset | ||||
| 6A | Bicep Curl (Barbell) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| 6B | Tricep Pushdown (Cable) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 1 | 8–10 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 1 | 8–10 reps | @9 | ||
| 2 | Hammer Curl (Dumbbell) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 3 | French Press | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 12–15 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| 1 | 12–15 reps | @9 | ||
| 5 | Bench Press (Close Grip) | 1 | 10–12 reps | @9 |
| 1 | 10–12 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 6 | Wrist Curls | 1 | 15–20 reps | @8.5 |
| 1 | 15–20 reps | @8.5 | ||
| 1 | 15–20 reps | @8.5 | ||
| 7 | Dead Hang | 1 | AMRAP | — |
| 1 | AMRAP | — | ||
| 1 | AMRAP | — |
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, 5-Day Hypertrophy S3N Logic 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 garage 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 100 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.
5-Day Hypertrophy S3N Logic 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.
5-Day Hypertrophy S3N Logic 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
