Jared's current hypertrophy program
PPLxarnold hypertrophy program that's upper body centric
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 2 | Underhand Lat Pulldown | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 3 | Pec Fly (Dumbbell) | 2 | 6–12 reps | @8 |
| 1 | 6–12 reps | @9 | ||
| 4 | Seated Wide-Grip Row (Cable) | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 5 | Standing Pullover (Cable) | 2 | 6–10 reps | @7–8 |
| 1 | 6–10 reps | @8–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 4–8 reps | @8 |
| 1 | 6–10 reps | @8 | ||
| 1 | 6–10 reps | @9 | ||
| 2 | Lateral Raise (Dumbbell) | 2 | 8–15 reps | @8.5 |
| 1 | 8–15 reps | @9 | ||
| 1 | 8–15 reps | @10 | ||
| 3 | Incline Curl (Dumbbell) | 2 | 5–10 reps | @8 |
| 1 | 6–10 reps | @10 | ||
| 4 | Skull Crusher (Barbell) | 2 | 8–15 reps | @8 |
| 1 | 8–15 reps | @9 | ||
| 5 | Preacher Curl (EZ Bar) | 1 | 5–10 reps | @9 |
| 1 | 6–10 reps | @8 | ||
| 1 | 6–10 reps | @9 | ||
| 6 | V-Handle Tricep Pushdown (Cable) | 3 | 6–12 reps | @8–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Platz Squat | 1 | 4–8 reps | @9 |
| 2 | 6–10 reps | @8 | ||
| 2 | Leg Press | 2 | 8–15 reps | @8 |
| 1 | 10–18 reps | @9 | ||
| 3 | Single-leg Extension | 2 | 8–16 reps | @8 |
| 1 | 10–16 reps | @9 | ||
| 4 | Lying Leg Curl | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 5 | Seated Calf Raise | 3 | 8–15 reps | @8 |
| 2 | 10–18 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 4–7 reps | @9 |
| 1 | 5–8 reps | @9 | ||
| 1 | 10–20 reps | @9 | ||
| 2 | Bent Over Row (Barbell) | 2 | 5–9 reps | @8 |
| 1 | 5–9 reps | @9 | ||
| 3 | Bicep Curl (Dumbbell) | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 4 | Face Pull | 3 | 8–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @8 |
| 1 | 6–10 reps | @9 | ||
| 2 | Fly Press (Cable) | 2 | 6–10 reps | @8 |
| 1 | 6–12 reps | @9 | ||
| 3 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | @8 |
| 1 | 8–15 reps | @9 | ||
| 4 | Lateral Raise (Cable) | 2 | 6–12 reps | @9.5 |
| 2 | 8–15 reps | @9.5 | ||
| 1 | 10–20 reps | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 3–6 reps | @9 |
| 2 | 5–8 reps | @8 | ||
| 1 | 5–8 reps | @9 | ||
| 2 | Calf Raise (Leg Press) | 5 | 10–16 reps | @9 |
| 3 | Decline Sit Up (Weighted) | 3 | 8–15 reps | @9 |
| 4 | Lying Leg Raise | 3 | AMRAP | @10 |
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, Jared's current 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 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.
Jared's current hypertrophy program 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.
Jared's current 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
