PRECISION – 6 Day Hypertrophy System
Engineered Progress. Measurable Growth.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 6–8 reps | 75% |
| 2 | 6–8 reps | 72.5% | ||
| 2 | Incline Bench Press (Dumbbell) | 2 | 8–10 reps | 70% |
| 1 | 8–10 reps | 67.5% | ||
| 3 | Overhead Press (Barbell) | 2 | 6–8 reps | 72.5% |
| 1 | 6–8 reps | 70% | ||
| 4 | Lateral Raise (Cable) | 3 | 12–15 reps | 55% |
| 5 | Chest Fly (Machine) | 3 | 10–12 reps | 60% |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | 60% |
| 7 | Overhead Extension (Dumbbell) | 2 | 12–15 reps | 55% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 3–5 reps | 80% |
| 1 | 3–5 reps | 77.5% | ||
| 2 | Barbell Row | 2 | 8–10 reps | 70% |
| 2 | 8–10 reps | 67.5% | ||
| 3 | Lat Pulldown | 2 | 10–12 reps | 65% |
| 1 | 10–12 reps | 62.5% | ||
| 4 | Seated Row (Cable) | 2 | 10–12 reps | 65% |
| 1 | 10–12 reps | 62.5% | ||
| 5 | Face Pull | 3 | 12–15 reps | 50% |
| 6 | Bicep Curl (Barbell) | 2 | 8–10 reps | 65% |
| 1 | 8–10 reps | 62.5% | ||
| 7 | Incline Curl (Dumbbell) | 2 | 10–12 reps | 60% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 6–8 reps | 75% |
| 2 | 6–8 reps | 72.5% | ||
| 2 | Leg Press (45 Degrees) | 2 | 10–12 reps | 70% |
| 1 | 10–12 reps | 67.5% | ||
| 3 | Bulgarian Split Squat (Barbell) | 2 | 8–10 reps | 65% |
| 1 | 8–10 reps | 62.5% | ||
| 4 | Leg Extension | 3 | 12–15 reps | 60% |
| 5 | Lying Leg Curl | 3 | 10–12 reps | 60% |
| 6 | Standing Calf Raise | 4 | 12–15 reps | 60% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 8–10 reps | 72.5% |
| 2 | 8–10 reps | 70% | ||
| 2 | Seated Shoulder Press (Dumbbell) | 2 | 10–12 reps | 65% |
| 1 | 10–12 reps | 62.5% | ||
| 3 | Lateral Raise (Cable) | 4 | 12–15 reps | 55% |
| 4 | Chest Fly (Machine) | 3 | 12–15 reps | 60% |
| 5 | Skull Crusher (Barbell) | 2 | 10–12 reps | 60% |
| 1 | 10–12 reps | 57.5% | ||
| 6 | Seated Dip (Machine) | 2 | 8–10 reps | 70% |
| 1 | 8–10 reps | 67.5% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 2 | 6–12 reps | 70% |
| 2 | 6–12 reps | 67.5% | ||
| 2 | T-Bar Row | 2 | 8–10 reps | 70% |
| 1 | 8–10 reps | 67.5% | ||
| 3 | Straight Arm Pulldown | 3 | 12–15 reps | 55% |
| 4 | Single Arm Row (Dumbbell) | 2 | 10–12 reps | 65% |
| 1 | 10–12 reps | 62.5% | ||
| 5 | Reverse Pec Deck | 3 | 12–15 reps | 50% |
| 6 | Hammer Curl (Dumbbell) | 2 | 10–12 reps | 60% |
| 1 | 10–12 reps | 57.5% | ||
| 7 | Bicep Curl (Cable) | 2 | 12–15 reps | 55% |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 8–10 reps | 70% |
| 2 | 8–10 reps | 67.5% | ||
| 2 | Hip Thrust (Barbell) | 2 | 10–12 reps | 70% |
| 1 | 10–12 reps | 67.5% | ||
| 3 | Seated Hamstring Curl | 3 | 12–15 reps | 60% |
| 4 | Walking Lunge (Dumbbell) | 3 | 16–20 reps | 60% |
| 5 | Leg Extension | 2 | 12–15 reps | 55% |
| 6 | Seated Calf Raise | 4 | 12–15 reps | 60% |
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, PRECISION – 6 Day Hypertrophy System 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 80 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.
PRECISION – 6 Day Hypertrophy System 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.
PRECISION – 6 Day Hypertrophy System 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
