Ultimate Hypertrophy Advanced
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Barbell) | 3 | 4–8 reps | @8 |
| 1 | 4–8 reps | @9 | ||
| 1B | Seated Calf Raise | 4 | 12–15 reps | @9 |
| Superset | ||||
| 2A | Power Shrug | 4 | 6 reps | @8 |
| 2B | Lying Leg Curl | 2 | 12–15 reps | @8.5 |
| 2 | 12–15 reps | @9 | ||
| Superset | ||||
| 3A | Leg Extension | 4 | 10–15 reps | @8.5 |
| 3B | Leg Raise (Captain's Chair) | 4 | 15–20 reps | @8 |
| 3C | Calf Raise (Leg Press) | 4 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Dip (Weighted) | 4 | AMRAP | @9 |
| 1B | Pullover (Dumbbell) | 4 | 8–12 reps | @8.5 |
| 1C | Bicep Curl (EZ Bar) | 4 | 8–12 reps | @9 |
| Superset | ||||
| 2A | Chin-Up (Weighted) | 4 | 4–8 reps | @8.5 |
| 2B | Hanging Leg Raise | 4 | 10–15 reps | @9 |
| 2C | Lateral Raise (Cable) | 4 | 10–15 reps | @8.5 |
| Superset | ||||
| 3A | JM Press | 4 | 6–12 reps | @8 |
| 3B | Reverse Bicep Curl (EZ Bar) | 4 | 6–12 reps | @9 |
| 3C | Face Pull | 4 | 10–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @8.5 |
| 2 | 6–10 reps | @9 | ||
| 1B | Standing Calf Raise | 4 | 8–12 reps | @9 |
| Superset | ||||
| 2A | Leg Press | 2 | 8–12 reps | @8 |
| 2 | 8–12 reps | @9 | ||
| 2B | Shrug (Dumbbell) | 2 | 15–20 reps | @8 |
| 2 | 15–20 reps | @9 | ||
| Superset | ||||
| 3A | Glute-Ham Raise | 2 | 10–15 reps | @8 |
| 2 | 10–15 reps | @9 | ||
| 3B | Cable Crunch | 4 | 15–20 reps | @9 |
| 3C | Standing Calf Raise | 4 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @8.5 |
| 2 | 6–10 reps | @9 | ||
| 1B | Kroc Row | 2 | 8–12 reps | @8 |
| 2 | 8–12 reps | @8.5 | ||
| 1C | Hammer Curl | 2 | 8–12 reps | @8.5 |
| 2 | 8–12 reps | @9 | ||
| Superset | ||||
| 2A | Lat Pulldown | 2 | 6–10 reps | @8.5 |
| 2 | 6–10 reps | @9 | ||
| 2B | Dip (Weighted) | 2 | 6–12 reps | @8 |
| 2 | 6–12 reps | @9 | ||
| 2C | Dragon Flag | 4 | 6–10 reps | @9 |
| Superset | ||||
| 3A | Chest Fly (Cable) | 4 | 12–15 reps | @8.5 |
| 3B | Bayesian Curl | 4 | 12–15 reps | @9 |
| 3C | Upright Row (Barbell) | 2 | 10–15 reps | @8 |
| 2 | 10–15 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hack Squat | 2 | 6–12 reps | @8 |
| 2 | 6–12 reps | @9 | ||
| 1B | Seated Calf Raise | 4 | 8–12 reps | @9 |
| Superset | ||||
| 2A | Farmer's Walk (Weighted) | 4 | 1 min | @9 |
| 2B | Good Morning | 4 | 8–12 reps | @8 |
| 2C | Abs Crunch (Bodyweight) | 4 | AMRAP | @9 |
| Superset | ||||
| 3A | Hip Thrust (Barbell) | 2 | 8–12 reps | @8 |
| 2 | 8–12 reps | @9 | ||
| 3B | Seated Calf Raise | 4 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 2 | 6–8 reps | @8.5 |
| 2 | 6–8 reps | @9 | ||
| 1B | T-Bar Row | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @8.5 | ||
| 1 | 8–12 reps | @9 | ||
| 1C | Bicep Curl (Dumbbell) | 3 | 6–10 reps | @9 |
| 1 | 6–10 reps | @10 | ||
| Superset | ||||
| 2A | Overhead Press (Barbell) | 2 | 6–12 reps | @8 |
| 1 | 6–12 reps | @8.5 | ||
| 1 | 6–12 reps | @9 | ||
| 2B | Pull-Up (Weighted) | 2 | 4–8 reps | @8 |
| 1 | 4–8 reps | @8.5 | ||
| 1 | 4–8 reps | @9 | ||
| 2C | Decline Crunch (Weighted) | 4 | 8–12 reps | @9.5 |
| Superset | ||||
| 3A | Incline Fly Press (Dumbbell) | 4 | 8–12 reps | @9 |
| 3B | Tricep Rope Push Down (Cable) | 4 | 10–15 reps | @9 |
| 3C | Lateral Raise (Dumbbell) | 4 | 10–15 reps | @9 |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Ultimate Hypertrophy Advanced is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.
Ultimate Hypertrophy Advanced 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.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Ultimate Hypertrophy Advanced 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
