Hypertrophy Hustle 2.0: Upper/Lower
Upper emphasis with 3x week frequency and 2x week for the lower body
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 2 | 8–15 reps |
| 2 | Incline Bench Press (Dumbbell) | 2 | 4–8 reps |
| 3 | Wide Grip Pull-Up | 2 | 5–10 reps |
| 4 | Chest Press (Convergent) | 2 | 6–12 reps |
| 5 | Chest Supported T-Bar Row | 2 | 6–12 reps |
| 6 | Single Arm Pushdown | 2 | 8–15 reps |
| 7 | Preacher Curl (Dumbbell) | 2 | 8–15 reps |
| 8 | Rear Delt Fly (Dumbbell) | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 4–8 reps |
| 2 | Lying Leg Curl | 2 | 8–15 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 4–8 reps |
| 4 | Leg Extension | 2 | 10–15 reps |
| 5 | Decline Sit Up (Weighted) | 2 | 5–10 reps |
| 6 | Leg Press Calf Raises | 2 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Machine) | 2 | 8–15 reps |
| 2 | Pull-Up (Weighted) | 2 | 4–8 reps |
| 3 | Bench Press (Dumbbell) | 2 | 4–8 reps |
| 4 | Dumbbell Row | 2 | 5–10 reps |
| 5 | Pec Deck (Machine) | 2 | 6–12 reps |
| 6 | Bicep Curl (EZ Bar) | 2 | 5–10 reps |
| 7 | Tricep Kickback | 2 | 8–15 reps |
| 8 | Upright Row (Cable) | 2 | 8–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Platz Squat | 2 | 4–8 reps |
| 2 | Leg Curl | 2 | 5–10 reps |
| 3 | Leg Press | 2 | 5–10 reps |
| 4 | Hyperextension | 2 | 6–12 reps |
| 5 | Modified Dragon Fly | 2 | 5–10 reps |
| 6 | Leg Press Calf Raises | 2 | 5–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 4–8 reps |
| 2 | Lat Pulldown (Neutral Grip) | 2 | 6–12 reps |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 6–12 reps |
| 4 | Seated Dip (Machine) | 2 | 5–10 reps |
| 5 | Hammer Curl | 2 | 6–12 reps |
| 6 | Lateral Raise (Cable) | 2 | 8–15 reps |
| 7 | Overhead Tricep Extension (Cable) | 2 | 8–15 reps |
| 8 | Bayesian Curl | 2 | 8–15 reps |
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, Hypertrophy Hustle 2.0: Upper/Lower 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.
Hypertrophy Hustle 2.0: Upper/Lower is structured around 5 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.
Hypertrophy Hustle 2.0: Upper/Lower 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
