5-WEEK HYPERTROPHY MESOCYCLE
Build wide shoulders, bigger arms, stronger legs, and a more muscular physique with a structured 6-day hypertrophy system.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–8 reps |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 6–8 reps |
| 3 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps |
| 4 | Lateral Raise (Cable) | 4 | 12–20 reps |
| 5 | Chest Press (Machine) | 2 | 8–12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10–15 reps |
| 7 | Tricep Pushdown (Cable) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 6–8 reps |
| 2 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| 3 | Lat Pulldown (Single Arm) | 2 | 8–12 reps |
| 4 | Reverse Pec Deck | 3 | 15–20 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 10–15 reps |
| 6 | Bicep Curl (Cable) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 6–8 reps |
| 2 | Leg Press | 3 | 10–15 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 4 | Leg Curl | 2 | 10–15 reps |
| 5 | Standing Calf Raise | 3 | 8–12 reps |
| 6 | Cable Crunch | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Overhead Press (Machine) | 2 | 8–10 reps |
| 3 | Lateral Raise (Dumbbell) | 4 | 12–20 reps |
| 4 | Lateral Raise (Cable) | 3 | 12–20 reps |
| 5 | Pec Deck (Machine) | 2 | 12–15 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 12–15 reps |
| 7 | Single Arm Tricep Extension (Cable) | 2 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 3 | 8–12 reps |
| 2 | Seated Row (Cable) | 3 | 8–12 reps |
| 3 | Chest Supported Row (Machine) | 2 | 10–12 reps |
| 4 | Reverse Pec Deck | 3 | 15–20 reps |
| 5 | Hammer Curl (Dumbbell) | 3 | 10–15 reps |
| 6 | Preacher Curl (Machine) | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 6–10 reps |
| 2 | Back Extension | 2 | 10–15 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 8–12 reps |
| 4 | Lying Leg Curl | 2 | 10–15 reps |
| 5 | Seated Calf Raise | 3 | 10–15 reps |
| 6 | Cable Crunch | 3 | 8–15 reps |
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-WEEK HYPERTROPHY MESOCYCLE 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 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 60 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-WEEK HYPERTROPHY MESOCYCLE 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 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-WEEK HYPERTROPHY MESOCYCLE 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
