Hypertrophie
Hit that
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 5–9 reps |
| 2 | 10–15 reps | ||
| 2 | Chest Press (Machine) | 3 | 10–15 reps |
| 3 | Chest Fly (Machine) | 3 | 10–15 reps |
| 4 | Shoulder Press (Machine) | 3 | 10–15 reps |
| 5 | Lateral Raise (Cable) | 3 | AMRAP |
| 6 | Tricep Pushdown (Cable) | 3 | AMRAP |
| 7 | Tricep Extension (Cable) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Rear Delt Fly (Machine) | 2 | 10–15 reps |
| 2 | T-Bar Row | 1 | 5–9 reps |
| 2 | 10–15 reps | ||
| 3 | Lat Pulldown | 3 | 10–15 reps |
| 4 | Single Arm Iso Row | 3 | AMRAP |
| 5 | Shrug (Barbell) | 3 | AMRAP |
| 6 | Bicep Curl (Cable) | 3 | AMRAP |
| 7 | Hammer Curl (Dumbbell) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5–9 reps |
| 2 | 10–15 reps | ||
| 2 | Leg Press | 3 | 10–15 reps |
| 3 | Leg Extension | 3 | 10–15 reps |
| 4 | Hamstring Curl | 3 | 10–15 reps |
| 5 | Seated Calf Raise | 3 | AMRAP |
| 6 | Hip Abductor (Machine) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 1 | 5–9 reps |
| 2 | 10–15 reps | ||
| 2 | Lateral Raise (Cable) | 3 | 10–15 reps |
| 3 | Chest Press (Machine) | 3 | 10–15 reps |
| 4 | Dips Between Chairs | 1 | 5–9 reps |
| 1 | 10–15 reps | ||
| 1 | 50–100 reps | ||
| 5 | Chest Fly (Cable) | 2 | AMRAP |
| 6 | Lateral Raise (Dumbbell) | 2 | AMRAP |
| 7 | Tricep Pushdown (Cable) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 1 | 5–9 reps |
| 2 | 10–15 reps | ||
| 2 | T-Bar Row | 3 | 10–15 reps |
| 3 | Lat Pulldown (Close Grip) | 3 | 10–15 reps |
| 4 | Single Arm Iso Row | 3 | 10–15 reps |
| 5 | Rear Delt Fly (Cable) | 3 | AMRAP |
| 6 | Bicep Curl (EZ Bar) | 3 | AMRAP |
| 7 | Bicep Curl (Cable) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stiff Leg Deadlift | 1 | 5–9 reps |
| 1 | 10–15 reps | ||
| 2 | Hack Squat | 3 | 10–15 reps |
| 3 | Hamstring Curl | 3 | 10–15 reps |
| 4 | Leg Extension | 3 | 10–15 reps |
| 5 | Seated Calf Raise | 2 | AMRAP |
| 6 | Hip Abductor (Machine) | 2 | AMRAP |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hypertrophie is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 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.
Hypertrophie 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hypertrophie 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
