Intermediate–AdvancedFree

Hyperbolic Time Chamber

Accelerate your gains with the Hyperbolic Time Chamber!

Jaron Z.· Dec 2025

56athletes running this program

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

-This will work during a cut or during a massing phase. -Moderate volume, but high intensity. -You can go 6 days in a row, or 3 on 1 off, if you need an extra rest day. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure. -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. Example: Last week on bench press you did 100lbs for 12 reps, on set 1. This week aim to hit 105-110lbs for 12 reps, OR 100 for 13 reps, to progress. Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* *If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. -If you're feeling too beat up; or if your performance drops significantly for 2 or 3 sessions, take 3 rest days in a row. If you need to do this, repeat the previous week, then try progressing again.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

13.1%

Forearms

9.8%

Front Delts

8.9%

Biceps

7.9%

Triceps

7.6%

Hamstrings

7.5%

Middle Delts

7.3%

Abs

6.9%

Chest

6.6%

Lats

6.5%

Quadriceps

4.8%

Glutes

4.5%

Calves

4.2%

Rear Delts

1.6%

Abductors

Lower Back

Adductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Guillotine Press	4	6–12 reps	@8–10
2	Low to high Cable Flye	3	8–15 reps	@8–10
3	Barbell Row	3	8–12 reps	@8–10
4	Pullover (Dumbbell)	3	8–20 reps	@8–10
5	Lat Pulldown (Close Grip)	2	8–15 reps	@8–10
Superset
6A	Shrug (Barbell)	4	8–15 reps	@10
6B	Front Raise	3	10–20 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Tricep Pushdown (Cable)	3	8–12 reps	@8–10
1B	Bicep Curl (Dumbbell)	3	8–12 reps	@8–10
Superset
2A	Overhead Extension (Dumbbell)	3	8–12 reps	@8–10
2B	Incline Curl (Dumbbell)	3	8–12 reps	@8–10
3	Lateral Raise (Cable)	3	8–15 reps	@10
4	Seated Lateral Raise	3	10–15 reps	@8–10
5	Upright Row (Barbell)	2	8–15 reps	@8–10
Superset
6A	Wrist Curls	4	10–30 reps	@10
6B	Reverse Wrist Curl (Barbell)	4	10–30 reps	@10

#	Exercise	Sets	Reps	Load
1	Leg Curl	3	8–20 reps	@8–10
2	Leg Press	3	8–15 reps	@8–10
3	Leg Extension	2	12–20 reps	@8–10
4	Squat (Barbell)	2	5–12 reps	@8–10
5	Standing Calf Raise	5	10–20 reps	@8–10
6	Cable Crunch	3	AMRAP	@8–10
7	Hanging Leg Raise	3	AMRAP	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Single Arm)	3	8–15 reps	@8–10
2	Lat Pulldown	3	8–15 reps	@8–10
3	Barbell Row	2	8–15 reps	@8–10
4	Face Pull	3	10–20 reps	@10
5	Incline Bench Press (Barbell)	4	6–12 reps	@8–10
6	Chest Fly (Machine)	3	8–12 reps	@8–10
7	Shrug (Barbell)	4	8–20 reps	@10

#	Exercise	Sets	Reps	Load
1	Seated Lateral Raise	4	8–15 reps	@8–10
2	Upright Row (Cable)	4	10–15 reps	@8–10
Superset
3A	Tricep Pushdown (Cable)	3	8–12 reps	@8–10
3B	Bicep Curl (Dumbbell)	3	8–12 reps	@8–10
Superset
4A	Overhead Tricep Extension (Cable)	3	8–15 reps	@8–10
4B	Reverse Curl (Barbell)	3	8–15 reps	@8–10
Superset
5A	Wrist Curls	4	10–30 reps	@10
5B	Reverse Wrist Curl (Barbell)	4	10–30 reps	@10

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	3	8–15 reps	@8–10
2	Platz Squat	2	6–12 reps	@8–10
3	Romanian Deadlift (Barbell)	3	5–10 reps	@8–10
4	Leg Press	2	8–15 reps	@8–10
5	Standing Calf Raise	5	10–20 reps	@8–10
6	Cable Crunch	3	AMRAP	@8–10
7	Hanging Leg Raise	3	AMRAP	@10

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Hyperbolic Time Chamber is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.

Hyperbolic Time Chamber 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Hyperbolic Time Chamber 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

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