IntermediateFree

Abdulrahman’s hypertrophy program

Want extremely jacked arms? Deltoids so rotund that they look like they have their own gravitational field? Well then this is the exercise plan for you.

Abdulrahman T.· Sep 2025

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

70 min

A program with emphasis on making you look like you lift, even in day to day life, not just at the beach. This is a program specifically designed to grow one’s arms, but that does not mean it is lacking on chest or back either. In fact this program also happens to be a great chest and back builder as well, though the days WILL be grueling. You will find the greatest gains in your arms with this program. Ever tried a traditional PPL split but found yourself inflicted with the accursed spider physique? Well then you’ve found the right place. This program is guaranteed to make those stubborn bad boys finally budge, getting you one stop closer to the promised land, Armhalla

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Biceps

14.6%

Triceps

13.6%

Upper Back

12.4%

Lats

10.8%

Chest

10.8%

Abs

6.1%

Front Delts

Quadriceps

4.3%

Middle Delts

4.2%

Rear Delts

3.8%

Hamstrings

Calves

Glutes

2.9%

Forearms

2.2%

Lower Back

1.2%

Adductors

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Cable)	1	20 reps	@7
		1	12 reps	@9
		1	10 reps	@9.5
		1	8 reps	@10
		1	0 reps	—
Superset
2A	V-Handle Tricep Pushdown (Cable)	1	20 reps	@7
		1	12 reps	@9
		1	10 reps	@9.5
		1	8 reps	@10
3	Hammer Curl (Cable)	1	12 reps	@9
		1	10 reps	@9.5
		1	8 reps	@10
4	Preacher Curl (Barbell)	1	8–14 reps	@9
		1	8–12 reps	@9.5
		1	6–10 reps	@10
5	Overhead Tricep Extension (Cable)	1	8–14 reps	@9
		1	6–12 reps	@9.5
		1	6–10 reps	@10
6	Single Arm Overhead Tricep Extension	1	8–14 reps	@9
		1	8–12 reps	@9.5
		1	6–10 reps	@10
7	Face Pull	1	20 reps	@7
		1	12 reps	@9
		1	10 reps	@9.5
		1	8 reps	@10
8	Lateral Raise (Cable)	1	8–14 reps	@9
		1	8–12 reps	@9.5
		1	6–10 reps	@10
9	Cable Crunch	2	12 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	8–12 reps	@8
2	Pec Deck (Machine)	3	8–12 reps	@10
3	Incline Chest Press (Machine)	3	8–12 reps	@9
4	Lat Pulldown (Close Grip)	3	6–10 reps	@10
5	Seated Row (Machine)	3	8–14 reps	@9
6	T-Bar Row	3	8–12 reps	@9
7	Pullover (Dumbbell)	3	6–10 reps	@8
8	Cable Crunch	2	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	8–12 reps	@8
2	Pec Deck (Machine)	3	8–12 reps	@10
3	Incline Chest Press (Machine)	3	8–12 reps	@9
4	Lat Pulldown (Close Grip)	3	6–10 reps	@10
5	Seated Row (Machine)	3	8–14 reps	@9
6	T-Bar Row	3	8–12 reps	@9
7	Pullover (Dumbbell)	3	6–10 reps	@8
8	Cable Crunch	2	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Smith Machine)	1	15–20 reps	@6.5
		1	12–14 reps	@6.5
		1	8–12 reps	@8.5
		1	8–10 reps	@9
		1	6–10 reps	@9
Superset
2A	Seated Calf Raise	3	15 reps	@7.5
3	Romanian Deadlift (Barbell)	3	8–12 reps	@8.5
Superset
4A	Standing Calf Raise	3	15 reps	@7.5
5	Leg Extension	3	8–12 reps	@9.5
6	Leg Raise (Captain's Chair)	2	12 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Cable)	1	20 reps	@7
		1	12 reps	@9
		1	10 reps	@9.5
		1	8 reps	@10
		1	0 reps	—
Superset
2A	V-Handle Tricep Pushdown (Cable)	1	20 reps	@7
		1	12 reps	@9
		1	10 reps	@9.5
		1	8 reps	@10
3	Hammer Curl (Cable)	1	12 reps	@9
		1	10 reps	@9.5
		1	8 reps	@10
4	Preacher Curl (Barbell)	1	8–14 reps	@9
		1	8–12 reps	@9.5
		1	6–10 reps	@10
5	Overhead Tricep Extension (Cable)	1	8–14 reps	@9
		1	6–12 reps	@9.5
		1	6–10 reps	@10
6	Single Arm Overhead Tricep Extension	1	8–14 reps	@9
		1	8–12 reps	@9.5
		1	6–10 reps	@10
7	Face Pull	1	20 reps	@7
		1	12 reps	@9
		1	10 reps	@9.5
		1	8 reps	@10
8	Lateral Raise (Cable)	1	8–14 reps	@9
		1	8–12 reps	@9.5
		1	6–10 reps	@10
9	Cable Crunch	2	12 reps	@7.5

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, Abdulrahman’s 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.

Abdulrahman’s 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.

Abdulrahman’s 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

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Auto-progressionWeights and targets update automatically based on how you perform.

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

Progress trackingLog every set and see your strength gains over weeks and months.

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

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