Mikkels hypertrophy program
Program focused on building a very thick frame. Alot of (Neck, abs, forearm) work Muscle focus (Shoulder, back, arms)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 3–5 reps | @7 |
| 2 | Lateral Raise (Cable) | 3 | 10–15 reps | @10 |
| 3 | Skull Crusher (Barbell) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 4 | Pec Deck (Machine) | 3 | 8–12 reps | @10 |
| 5 | Overhead Tricep Extension (Cable) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 6 | Neck Curl | 3 | 0 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | 5–8 reps | @8–10 |
| 2 | Chest Supported Row (Machine) | 2 | 8–10 reps | @10 |
| 3 | Seated Row (Cable) | 1 | 8–12 reps | @10–10 |
| 1 | 8–12 reps | @8–10 | ||
| 4 | Shrug (Barbell) | 3 | 15+ reps | @8 |
| 5 | Hammer Curl | 3 | 8–12 reps | @10 |
| 6 | Rear Delt Fly (Cable) | 3 | 0 reps | @10 |
| 7 | Abs Crunch (Machine) | 1 | 0 reps | @10 |
| 2 | 0 reps | @8 | ||
| 8 | Bicep Curl (Cable) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 9 | Landmine Oblique Twist | 3 | 0 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 3–5 reps | @8 |
| 2 | Romanian Deadlift (Barbell) | 1 | 8–12 reps | @10–10 |
| 4 | 8–12 reps | @8–10 | ||
| 3 | Leg Extension | 1 | 0 reps | @10–10 |
| 2 | 0 reps | @8–10 | ||
| 4 | Standing Calf Raise | 1 | 0 reps | @10–10 |
| 2 | 0 reps | @8–10 | ||
| 5 | Wrist Curls | 1 | 0 reps | @10 |
| 2 | 0 reps | @8 | ||
| 6 | Reverse Wrist Curl (Barbell) | 1 | 0 reps | @10 |
| 2 | 0 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps | @8 |
| 2 | Chest Supported Row (Machine) | 2 | 8–12 reps | @10 |
| 3 | Incline Bench Press (Smith Machine) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 4 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps | @10 |
| 5 | Neck Curl | 3 | 0 reps | — |
| 6 | Seated Row (Cable) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 7 | Rear Delt Fly (Cable) | 3 | 0 reps | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 1 | 8–12 reps | @10 |
| 3 | 8–12 reps | @8 | ||
| 2 | Lateral Raise (Cable) | 4 | 10–15 reps | @10 |
| 3 | Bicep Curl (EZ Bar) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 4 | Skull Crusher (Barbell) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 5 | Bayesian Curl | 3 | 8–12 reps | @10 |
| 6 | Overhead Extension (EZ Bar) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 7 | Abs Crunch (Machine) | 3 | 0 reps | @8 |
| 8 | Landmine Oblique Twist | 3 | 0 reps | @8 |
| 9 | Wrist Curls | 1 | 8–15 reps | @10 |
| 3 | 8–15 reps | @8 |
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, Mikkels 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.
Mikkels hypertrophy program 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.
Mikkels 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.
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