HypertrophyHaus
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Retro Walking Treadmill | 1 | 5 min | @3 |
| 2 | Hip Mobilization | 1 | 1 min | — |
| Superset | ||||
| 3A | Skier | 2 | 10 reps | @9 |
| 3B | Curtsy Lunge | 2 | 10 reps | @6 |
| 3C | Copenhagen Plank | 2 | 1 min | @9 |
| 3D | Superclam | 2 | 10–15 reps | @8 |
| 4 | Leg Extension | 2 | 10–15 reps | @8 |
| 5 | Lying Leg Curl | 2 | 10–15 reps | @8 |
| 6 | Hack Squat | 4 | 10–12 reps | @8 |
| 7 | Step-Up (Weighted) | 3 | 8–10 reps | @8 |
| 8 | Seated Calf Raise | 3 | 10–12 reps | @8 |
| Superset | ||||
| 9A | Standing Calf Raise | 3 | 10–12 reps | @8 |
| 9B | Wall Sit | 1 | 1–1.5 min | @9.5 |
| 10 | Incline Treadmill | 1 | 10 min | @5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shoulder YTWL | 2 | 12 reps | @3 |
| 2 | Push Up | 2 | AMRAP | @10 |
| 3 | Single Arm Row (Dumbbell) | 2 | 10 reps | @7 |
| Superset | ||||
| 4A | Rear Delt Fly (Cable) | 3 | 10 reps | @8 |
| 4B | Single Arm Tricep Extension (Cable) | 3 | 12 reps | @8 |
| 5 | Bench Press (Smith Machine) | 4 | 8 reps | @8 |
| Superset | ||||
| 6A | Incline Bench Press (Dumbbell) | 3 | 6 reps | @8 |
| 6B | Skull Crusher (Barbell) | 3 | 12 reps | @8 |
| 7 | Incline Treadmill | 1 | 15 min | @5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Stairmaster | 1 | 15–20 min | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shoulder YTWL | 2 | 12 reps | @3 |
| 2 | Push Up | 2 | AMRAP | @10 |
| 3 | Shoulder Press (Plate Loaded) | 4 | 10–12 reps | @8 |
| 4 | Single Arm Row (Dumbbell) | 2 | 15 reps | @7 |
| Superset | ||||
| 5A | Serratus Abduction | 3 | 15 reps | @9 |
| 5B | Lateral Raise (Dumbbell) | 3 | 10 reps | @8 |
| 5C | Rear Delt Fly (Cable) | 3 | 10 reps | @8 |
| Superset | ||||
| 6A | Hanging Leg Raise | 3 | AMRAP | @10 |
| 6B | Sarhmann Progression | 3 | 10 reps | — |
| 6C | Turkish Get Up | 3 | 5 reps | — |
| 6D | Kettlebell 90/90 Carry | 3 | 10 reps | — |
| 7 | Incline Treadmill | 1 | 15 min | @5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Treadmill | 1 | 5 min | @5 |
| 2 | Hip Mobilization | 1 | 1 min | — |
| 3 | Curtsy Lunge | 2 | 10 reps | @6 |
| 4 | Deadlift (Barbell) | 4 | 8 reps | @8 |
| Superset | ||||
| 5A | Bulgarian Split Squat (Dumbbell) | 4 | 8 reps | @8 |
| 5B | Standing Calf Raise | 2 | 20 reps | @9 |
| 5C | Romanian Deadlift (Dumbbell) | 2 | 12 reps | @7 |
| 6 | Incline Treadmill | 1 | 10 min | @5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Shoulder YTWL | 2 | 12 reps | @3 |
| 1B | Pull-Up (Neutral Grip, Bodyweight) | 2 | AMRAP | @8 |
| 1C | Push Up | 2 | AMRAP | @8 |
| Superset | ||||
| 2A | Chest Supported Row (Machine) | 3 | 12 reps | @8 |
| 2B | Bicep Curl (Dumbbell) | 3 | 8 reps | @8 |
| Superset | ||||
| 3A | Lat Pulldown | 3 | 10 reps | @8 |
| 3B | Single Arm Row (Cable) | 3 | 12 reps | @8 |
| 3C | Shoulder External Rotation | 3 | 15 reps | — |
| 3D | Shoulder Internal Rotation | 3 | 15 reps | — |
| 3E | Shoulder External Rotation (90°) | 3 | 15 reps | — |
| 4 | Incline Treadmill | 1 | 15 min | @5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Jog | 1 | 16 min | @7 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, HypertrophyHaus is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
HypertrophyHaus is structured around 7 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HypertrophyHaus 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
