Beginner–IntermediateFree

aly current!! split (strength n hypertrophy)

A🧞‍♀️· Sep 2024

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Beginner, Intermediate

Goal

Strength, Muscle

Equipment

Full Gym

Session length

120 min

THIS PROGRAM REQUIRES YOU TO COUNT THE ACTUAL HARD SETS... I.E. AIM TO PERFORM SETS WITH A CHALLENGING LOAD HITTING NEAR hard sets, near failure or til failure. For strength + size, it’s a simple issue of the number of heavy (80-85ish%+) sets you do THE SETS 'COUNTED' HERE ARE ONLY THE HARD SETS. SO IF YOU NEED A WARMUP SET IN SOMETHING (i.e. below rpe 6) not really focused on tracking it/counting IT, more on the heavy (80-85%) challenging sets

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

12.3%

Upper Back

11%

Hamstrings

10.6%

Lats

10.2%

Triceps

9.7%

Glutes

9.5%

Front Delts

7.4%

Chest

6.3%

Biceps

6.2%

Abs

4.6%

Lower Back

4.1%

Calves

3.3%

Forearms

1.7%

Adductors

1.4%

Middle Delts

1.1%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5 reps	50%
		1	5 reps	65%
		1	5 reps	80%
		1	5 reps	85%
		1	5 reps	90%
		1	5 reps	95%
2	Glute Drive (Machine)	1	12 reps	@8
		2	10 reps	@8.5
		2	10 reps	@9.5
3	Lying Leg Curl	2	15 reps	@8.5
		1	10 reps	@9
		1	8 reps	@10
		1	6 reps	@10
		1	15 reps	@10
Superset
4A	Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT	1	15 reps	@9
		3	15 reps	@9.5
4B	Seated Leg Curl Pulses (After Each Set)	3	15 reps	@10
5	Stiff Leg Deadlift (Dumbbell)	2	15 reps	@8.5
		1	12 reps	@9.5
		1	10 reps	@10
6	Hip Adductor Dropset	4	15 reps	@10
Superset
7A	Seated Calf Raise	1	20 reps	@7.5
		2	20 reps	@8
		1	20 reps	@9
7B	Calf Raise (Bodyweight)	4	20 reps	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	50%
		1	5 reps	65%
		1	5 reps	80%
		1	5 reps	85%
		1	5 reps	90%
		1	5 reps	95%
2	Bench Press (Dumbbell)	3	15 reps	@7.5
		2	15 reps	@8.5
		1	15 reps	@10
		1	15 reps	@9.5
3	Seated Shoulder Press (Dumbbell)	2	10 reps	@8.5
		1	10 reps	@9
		1	10 reps	@10
4	Converging Machine Press (Anterior Delt)	2	10 reps	@8.5
		1	10 reps	@9
		1	10 reps	@10
5	Cable Lateral Raise (Lengthened-Mid Position)	1	10 reps	@8
		1	8 reps	@9.5
		1	8 reps	@10
6	Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)	3	10 reps	@9
7	Dip (Assisted)	1	15 reps	@8.5
		2	12 reps	@8.5
		1	10 reps	@10
8	Tricep Pushdown (Cable)	1	15 reps	@9
		1	15 reps	@9.5
		2	15 reps	@10
9	Tricep Rope Push Down (Cable)	1	15 reps	@8.5
		1	15 reps	@9.5
		2	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	5 reps	50%
		1	5 reps	65%
		1	5 reps	80%
		1	5 reps	85%
		1	5 reps	90%
		1	5 reps	95%
2	Pull-Up (Band)	4	5 reps	@10
3	Seated Row (Machine)	2	15 reps	@9
		1	15 reps	@9.5
		1	15 reps	@10
4	Bent Over Row (Dumbbell)	2	15 reps	@8.5
		1	15 reps	@9.5
		2	15 reps	@10
5	Lat Pulldown	2	15 reps	@8.5
		1	15 reps	@10
		3	10 reps	@10
6	Single Arm Row (Dumbbell)	2	15 reps	@8.5
		2	12 reps	@10
7	Reverse Wrist Curl (Barbell)	4	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Hack Squat	2	15 reps	@6.5
		2	15 reps	@7.5
		2	15 reps	@9.5
		3	15 reps	@10
2	Walking Lunge (Dumbbell)	1	15 reps	@8.5
		1	12 reps	@9
		1	12 reps	@9.5
		1	10 reps	@10
3	Single-Leg Leg Extension	1	12 reps	@9
		1	12 reps	@9.5
		2	12 reps	@10
4	Leg Extension	3	15 reps	@8.5
		1	15 reps	@9
		1	12 reps	@9.5
		1	12 reps	@10
5	Sissy Squat	2	15 reps	@8
		1	15 reps	@9
		1	15 reps	@10
Superset
6A	Calf Raise (Bodyweight)	4	20 reps	@10
6B	Leg Press	1	20 reps	@7.5
		2	20 reps	@8
		1	20 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	50%
		1	5 reps	65%
		1	5 reps	80%
		1	5 reps	85%
		1	5 reps	90%
		1	5 reps	95%
2	Seated Row (Machine)	1	10 reps	@7
		1	10 reps	@8
		1	10 reps	@9
		1	10 reps	@10
3	Pull-Up (Band)	4	5 reps	@10
4	Rack Pull (Barbell)	3	5 reps	@10
5	Seated Row (Cable)	2	15 reps	@8.5
		4	15 reps	@10
6	Back Extension (Weighted)	2	15 reps	@8.5
		1	15 reps	@9
		1	15 reps	@10
7	Bicep Curl (Dumbbell)	2	15 reps	@9
		1	10 reps	@9.5
		1	10 reps	@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, aly current!! split (strength n hypertrophy) 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 120 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.

aly current!! split (strength n hypertrophy) 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.

aly current!! split (strength n hypertrophy) 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

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Coaching notesBuilt-in cues from the creator inside every workout session.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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