Intermediate–AdvancedFree

Build Back Better

A hypertrophy focused training program, built with high mvic exercises and designed to get you strong and aesthetic.

Ali Berkan Subaşı· Oct 2025

4athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle

Equipment

Full Gym

Session length

90 min

A PPL-based program for intermediate to advanced lifters who want to prioritize hypertrophy while also gaining some admirable strength. I can verify with experience that it provides for excellent growth across the whole body with choice, high stimulus exercises. It should be executed like this: Monday: Day 1 Tuesday: Day 2 Wednesday: Day 3 Thursday: Off Friday: Day 4 Saturday: Day 5 Sunday: Off Note: Use a narrow grip on all pullups and rows. Progression Method: Double Progression. This program has no deloads, as this allows for more consistent progressive overload and thus growth, plus you should be recovering quite well from this if you execute it properly.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Upper Back

13.3%

Triceps

12.9%

Front Delts

10.9%

Biceps

8.6%

Lats

8.4%

Middle Delts

7.5%

Chest

7.1%

Hamstrings

6.2%

Quadriceps

5.8%

Glutes

4.7%

Rear Delts

4.2%

Abs

3.3%

Forearms

3.1%

Lower Back

Calves

1.3%

Abductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
2	Incline Chest Press (Machine)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
3	Dip (Weighted)	1	6–9 reps	@10
		1	6–9 reps	@9
4	Lateral Raise (Machine)	1	6–9 reps	@10
		1	6–9 reps	@9
		2	6–9 reps	@8
5	Overhead Tricep Extension (Cable)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
6	Shrug (Barbell)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
7	Tricep Pushdown (Cable)	1	6–9 reps	@10
		1	6–9 reps	@9

#	Exercise	Sets	Reps	Load
1	T-Bar Row	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
2	Pull-Up (Weighted)	1	6–9 reps	@10
		1	6–9 reps	@9
		2	6–9 reps	@8
3	Single Arm Row (Cable)	1	6–9 reps	@10
		1	6–9 reps	@9
4	Reverse Pec Deck	1	6–9 reps	@10
		1	6–9 reps	@9
5	Preacher Curl (EZ Bar)	1	6–9 reps	@10
		1	6–9 reps	@9
6	Abs Crunch (Machine)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
7	Alternating Dumbbell Curl	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
8	Wrist Curls	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
2	Shoulder Press (Plate Loaded)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
3	Hack Squat	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
4	Lateral Raise (Machine)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
5	Leg Press (45 Degrees)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
6	Nordic Curl	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
7	Lying Leg Curl	1	6–9 reps	@10
		1	6–9 reps	@9
8	Standing Calf Raise	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
2	Incline Chest Press (Machine)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
3	Dip (Weighted)	1	6–9 reps	@10
		1	6–9 reps	@9
4	Shrug (Barbell)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
5	Overhead Tricep Extension (Cable)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
6	Lateral Raise (Machine)	1	6–9 reps	@10
		1	6–9 reps	@9
		2	6–9 reps	@8
7	Tricep Pushdown (Cable)	1	6–9 reps	@10
		1	6–9 reps	@9

#	Exercise	Sets	Reps	Load
1	T-Bar Row	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
2	Pull-Up (Weighted)	1	6–9 reps	@10
		1	6–9 reps	@9
		2	6–9 reps	@8
3	Single Arm Row (Cable)	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
4	Leg Extension	1	6–9 reps	@10
		1	6–9 reps	@9
		2	6–9 reps	@8
5	Preacher Curl (EZ Bar)	1	6–9 reps	@10
		1	6–9 reps	@9
6	Reverse Pec Deck	1	6–9 reps	@10
		1	6–9 reps	@9
7	Alternating Dumbbell Curl	1	6–9 reps	@10
		1	6–9 reps	@9
		1	6–9 reps	@8
8	Wrist Curls	1	6–9 reps	@10
		1	6–9 reps	@9

Weeks 2–12 are in the app

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

Common questions

Yes, Build Back Better is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.

Build Back Better 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Build Back Better 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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