Upper / Lower Hypertrophy Program
Transform your physique with 12 weeks of targeted upper and lower workouts designed to sculpt, strengthen, and ignite your muscle growth journey.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8–10 reps | @7 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @7 |
| 3 | Wide Grip Lat Pulldown | 4 | 10–12 reps | @7 |
| 4 | Seated Row (Cable) | 3 | 8–12 reps | @7 |
| 5 | Lateral Raise (Dumbbell) | 4 | 12–20 reps | @7 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 10–15 reps | @7 |
| 7 | Face Pull | 3 | 12–15 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8–10 reps | @7 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | @7 |
| 3 | Leg Extension | 3 | 12–15 reps | @7 |
| 4 | Romanian Deadlift (Dumbbell) | 4 | 8–10 reps | @7 |
| 5 | Leg Curl | 3 | 10–12 reps | @7 |
| 6 | Standing Calf Raise | 4 | 12–20 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 6–10 reps | @7 |
| 2 | Pendlay Row | 4 | 8–10 reps | @7 |
| 3 | Overhead Press (Barbell) | 3 | 8–10 reps | @7 |
| 4 | Incline Bench Press (Smith Machine) | 3 | 8–12 reps | @7 |
| 5 | One Arm Lateral Raise (Cable) | 4 | 12–20 reps | @7 |
| 6 | Bicep Curl (Barbell) | 3 | 8–12 reps | @7 |
| 7 | Incline Curl (Dumbbell) | 3 | 10–12 reps | @7 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 4 | 8–10 reps | @7 |
| 2 | Hack Squat | 4 | 8–12 reps | @7 |
| 3 | Hip Thrust (Barbell) | 4 | 8–12 reps | @7 |
| 4 | Walking Lunge (Dumbbell) | 3 | 12 reps | @7 |
| 5 | Lying Leg Curl | 3 | 10–12 reps | @7 |
| 6 | Seated Calf Raise | 4 | 12–20 reps | @7 |
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, Upper / Lower Hypertrophy Program 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 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.
Upper / Lower Hypertrophy Program 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper / Lower Hypertrophy Program 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
