1 Week Deload, 8 Weeks Hypertrophy
9 week lifting program to focus on athletics but also train with high intensity
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 8 reps | @6 |
| 2 | Incline Bench Press (Dumbbell) | 2 | 10 reps | — |
| 3 | Pec Deck (Machine) | 2 | 12 reps | — |
| 4 | Chest Fly (Cable) | 2 | 12 reps | — |
| 5 | Tricep Extension (Cable) | 1 | 12 reps | — |
| 6 | Overhead Tricep Extension (Cable) | 1 | 12 reps | — |
| 7 | Dip (Assisted) | 2 | 8 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | T-Bar Row | 2 | 8 reps |
| 2 | Standing Pullover (Cable) | 1 | 12 reps |
| 3 | Lat Pulldown | 2 | 10 reps |
| 4 | Seated Wide-Grip Row (Cable) | 2 | 10 reps |
| 5 | Shrug (Dumbbell) | 1 | 15 reps |
| 6 | Preacher Curl (Dumbbell) | 1 | 12 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 2 | 12–15 reps | — |
| 2 | Hack Squat | 2 | 10 reps | — |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 10 reps | @2 |
| 4 | Leg Extension | 2 | 12 reps | — |
| 5 | Straight Leg Calf Raise | 2 | 15 reps | — |
| 6 | Hamstring Curl | 1 | 12 reps | @6 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 10 reps |
| 2 | Lateral Raise (Dumbbell) | 2 | 12 reps |
| 3 | Rear Delt Fly (Cable) | 2 | 12 reps |
| 4 | Bicep Curl (Barbell) | 1 | 10 reps |
| 5 | Tricep Extension (Cable) | 1 | 12 reps |
| 6 | Lateral Raise (Cable) | 2 | 12–15 reps |
| 7 | Tricep Extension (Cable) | 1 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 12 reps |
| 2 | High Bar Squat (Barbell) | 2 | 8 reps |
| 3 | Romanian Deadlift (Dumbbell) | 2 | 10 reps |
| 4 | Hip Abductor (Machine) | 1 | 12–15 reps |
| 5 | Straight Leg Calf Raise | 2 | 15 reps |
| 6 | Reverse Curl | 1 | 15 reps |
| 7 | Wrist Curls | 1 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10 reps |
| 2 | Pull-Up (Weighted) | 2 | 6–8 reps |
| 3 | Pec Deck (Machine) | 1 | 12 reps |
| 4 | Seated Row (Cable) | 2 | 10–12 reps |
| 5 | Chest Fly (Cable) | 1 | 12 reps |
| 6 | Lateral Raise (Cable) | 1 | 12 reps |
| 7 | Cable Crunch | 2 | 15–20 reps |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 1 Week Deload, 8 Weeks 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 9 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 60 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.
1 Week Deload, 8 Weeks Hypertrophy 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 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
1 Week Deload, 8 Weeks 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
