Bulletproofing, Hypertrophy & Calisthenics
If you need to revive your program. Try this out.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Smith Machine) | 3 | 0 reps | — |
| 1B | Chin-Up (Weighted) | 3 | 0 reps | — |
| 2 | Kettlebell Clean and Press | 6 | 10 reps | @8 |
| Superset | ||||
| 3A | French Press | 3 | 10 reps | @8 |
| 3B | Pinwheel Curl | 3 | 10 reps | @8 |
| Superset | ||||
| 4A | Ab Wheel | 2 | 0 reps | — |
| 4B | Hanging Toes To Bar | 2 | 0 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tuck Lever Hold | 2 | 0.5 min | @6 |
| Superset | ||||
| 2A | Dip (Weighted) | 3 | 8 reps | @8.5 |
| 2B | Tuck Lever Raises | 3 | 8 min | @8.5 |
| Superset | ||||
| 3A | Clean (Barbell) | 3 | 0 reps | — |
| 3B | Split Squat (Dumbbell) | 3 | 0 reps | — |
| 4 | Behind-the-Neck Press (Barbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 5A | Bicep Curl (EZ Bar) | 3 | 10 reps | @7.5 |
| 5B | Overhead Tricep Extension (Cable) | 3 | 10 reps | @7.5 |
| 6 | Ab Wheel | 3 | 12 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Zercher Front-Foot Elevated Split Squat | 5 | 8 reps | @8 |
| 1B | Snatch Deadlift | 5 | 10 reps | @8 |
| Superset | ||||
| 2A | Single Arm Iso Row | 3 | 15 reps | @6.5 |
| 2B | Push Up (Weighted) | 3 | 15 reps | @6.5 |
| 3 | Weighted Cross Bench Sit-Up | 5 | 12 reps | @8 |
| Superset | ||||
| 4A | Bear Crawl | 2 | 2 reps | @5 |
| 4B | Duck Walk | 2 | 2 reps | @5 |
| Superset | ||||
| 5A | Alternating Dumbbell Curl | 3 | 12 reps | @7 |
| 5B | V-Handle Tricep Pushdown (Cable) | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Single Arm Kettlebell Swing | 5 | 5 reps | @8 |
| 1B | Squat Thruster | 5 | 5 reps | @8 |
| 1C | Single Arm Iso Row | 5 | 5 reps | @8 |
| Superset | ||||
| 2A | TRX Row | 5 | 5 reps | @7 |
| 2B | Deficit Push Up | 5 | 5 reps | @7 |
| 2C | Plank (Weighted) | 5 | 5 reps | @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, Bulletproofing, Hypertrophy & Calisthenics 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 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.
Bulletproofing, Hypertrophy & Calisthenics is structured around 4 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.
Bulletproofing, Hypertrophy & Calisthenics 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
