Hybrid Hypertrophy XL – 6-Day Split
Build insane size & strength in 12 weeks. Science-based 6-day split, hypertrophy-focused, calisthenics infused. Not for the faint-hearted.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 12 reps | 80% |
| 2 | Incline Bench Press (Dumbbell) | 4 | 12 reps | 80% |
| 3 | Chest Press (Machine) | 3 | 12 reps | 80% |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 8 reps | 80% |
| 5 | Lateral Raise (Dumbbell) | 4 | 15–20 reps | 80% |
| 6 | Chest Fly (Cable) | 3 | 15 reps | 80% |
| 7 | Tricep Dip (Bodyweight) | 3 | 10 reps | 80% |
| 8 | Overhead Tricep Extension (Cable) | 3 | 15 reps | 80% |
| 9 | Tricep Pushdown (Cable) | 3 | 20 reps | 80% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 8–12 reps | 80% |
| 2 | Bent Over Row (Barbell) | 4 | 12 reps | 80% |
| 3 | Lat Pulldown | 4 | 12 reps | 80% |
| 4 | Seated Row (Cable) | 3 | 15 reps | 80% |
| 5 | Preacher Curl (Dumbbell) | 4 | 10–12 reps | 80% |
| 6 | Reverse Bicep Curl (EZ Bar) | 3 | 12 reps | 80% |
| 7 | Face Pull | 4 | 20 reps | 80% |
| 8 | Seated Calf Raise | 4 | 20 reps | 80% |
| 9 | Standing Calf Raise | 4 | 12 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–12 reps | 80% |
| 2 | Hack Squat | 3 | 12 reps | 80% |
| 3 | Walking Lunge (Dumbbell) | 3 | 15 reps | 80% |
| Superset | ||||
| 4A | Leg Press | 4 | 15 reps | 80% |
| 4B | Leg Press | 4 | 12 reps | 80% |
| 5 | Leg Extension | 4 | 15 reps | 80% |
| 6 | Standing Calf Raise | 4 | 15 reps | 80% |
| 7 | Single Leg Calf Raise | 3 | 15 reps | 80% |
| 8 | Hanging Leg Raise | 3 | 15 reps | 80% |
| 9 | Decline Sit Up (Weighted) | 3 | 20 reps | 80% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Dip (Weighted) | 4 | 40 reps | 80% |
| 2 | Incline Bench Press (Barbell) | 3 | 12 reps | 80% |
| 3 | Bench Press (Dumbbell) | 3 | 10–12 reps | 80% |
| 4 | Ring Dip | 3 | AMRAP | 80% |
| 5 | Pike Push Up | 3 | 12 reps | 80% |
| Superset | ||||
| 6A | Lateral Raise (Dumbbell) | 4 | 12 reps | 80% |
| 6B | Upright Row (Barbell) | 4 | 12 reps | 80% |
| 7 | Skull Crusher (Dumbbell) | 3 | 12 reps | 80% |
| 8 | Tricep Pushdown (Cable) | 3 | 15 reps | 80% |
| 9 | Deficit Handstand Push Up | 3 | 1 rep | 80% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 4 | 6–8 reps | 80% |
| 2 | Chin-Up (Weighted) | 4 | 10 reps | 80% |
| 3 | T-Bar Row | 4 | 12 reps | 80% |
| 4 | Chest Supported Row (Dumbbell) | 3 | 12 reps | 80% |
| 5 | Hammer Curl | 4 | 12 reps | 80% |
| 6 | Bicep Curl (Dumbbell) | 4 | 10–12 reps | 80% |
| 7 | Wrist Curls | 3 | 15 reps | 80% |
| 8 | Calf Raise (Leg Press) | 4 | 15–20 reps | 80% |
| 9 | Standing Calf Raise | 4 | 20 reps | 80% |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 4 | 10 reps | 80% |
| 2 | Hip Thrust (Machine) | 4 | 12 reps | 80% |
| 3 | Hamstring Curl | 3 | 15 reps | 80% |
| 4 | Glute Kickback (Cable) | 3 | 12 reps | 80% |
| 5 | Step-Up (Weighted) | 3 | 10 reps | 80% |
| 6 | Wood Chop | 3 | 20 reps | 80% |
| 7 | Decline Crunch (Weighted) | 3 | 20 reps | 80% |
| 8 | Farmer's Walk (Weighted) | 3 | 1 rep | 80% |
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, Hybrid Hypertrophy XL – 6-Day Split 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.
Hybrid Hypertrophy XL – 6-Day Split 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hybrid Hypertrophy XL – 6-Day Split 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.
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