Beginner–IntermediateFree

Basic Hypertrophy plan

Standard Hypertrophy program for beginner and intermediate lifters.

Kyle M.· Aug 2024

4athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Beginner, Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

Put on as much muscle as possible

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Triceps

16.5%

Hamstrings

11%

Front Delts

10.8%

Biceps

9.5%

Upper Back

9.1%

Quadriceps

8.5%

Glutes

7.6%

Lats

Chest

6.4%

Middle Delts

5.3%

Forearms

2.3%

Lower Back

1.9%

Abductors

1.8%

Abs

1.5%

Adductors

0.6%

Rear Delts

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	2	12 reps	@6
2	Dumbbell Row	2	10 reps	@6
3	Military Press (Barbell)	2	8 reps	@6
4	Lat Pulldown	2	12 reps	@6
5	Preacher Curl (EZ Bar)	2	12 reps	@6
6	Tricep Pushdown (Cable)	2	15 reps	@6

#	Exercise	Sets	Reps	Load
1	Leg Press	2	8 reps	@6
2	Stiff Leg Deadlift	2	8 reps	@6
3	Leg Extension	2	15 reps	@6
4	Seated Hamstring Curl	2	15 reps	@6
5	Alternating Dumbbell Curl	2	15 reps	@6
6	French Press	2	10 reps	@6

#	Exercise	Sets	Reps	Load
1	Bench Press (Dumbbell)	2	12 reps	@6
2	Dumbbell Row	2	10 reps	@6
3	Military Press (Barbell)	2	8 reps	@6
4	Lat Pulldown	2	12 reps	@6
5	Preacher Curl (EZ Bar)	2	12 reps	@6
6	Tricep Pushdown (Cable)	2	15 reps	@6

#	Exercise	Sets	Reps	Load
1	Leg Press	2	8 reps	@6
2	Stiff Leg Deadlift	2	8 reps	@6
3	Leg Extension	2	15 reps	@6
4	Seated Hamstring Curl	2	15 reps	@6
5	Alternating Dumbbell Curl	2	15 reps	@6
6	French Press	2	10 reps	@6

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, Basic Hypertrophy plan 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 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.

Basic Hypertrophy plan is structured around 4 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.

Basic Hypertrophy plan 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

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

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

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

Free on iOS & Android