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Donkey Kong Hypertrophy 4-Day U/L v7
Beginner–IntermediateFree

Donkey Kong Hypertrophy 4-Day U/L v7

Monkey strong. Monkey build.

kevbobo
kevbobo· Apr 2026
1athletes running this program
Free on iOS & Android

Overview

Length
13 weeks
Days / week
4 days
Level
Novice, Intermediate
Goal
Muscle
Equipment
Garage Gym
Session length
70 min
Gain monkey muscle. SBL optimized for 4 day/wk. Phase 1 (wk 1-4): Foundation, baselining Deload (wk 5): No sets near failure. Phase 2 (wk 6-9): Intensification, exercise rotation Phase 3 (wk 10-13): Peak form, maximum effort

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 who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
14%
Hamstrings
13.1%
Glutes
12.3%
Abs
9%
Triceps
8.5%
Upper Back
7.8%
Lats
6.8%
Chest
6.5%
Front Delts
6%
Biceps
4.3%
Lower Back
3.9%
Rear Delts
2.4%
Calves
2%
Adductors
1.5%
Middle Delts
1.2%
Forearms
0.5%
Abductors
0.3%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bench Press (Barbell)2——
16–8 reps@7
16–8 reps@8
16–8 reps@9
2Incline DB Flye-Press Combo1——
110–12 reps@7
110–12 reps@8
110–12 reps@9
3Dumbbell Row1——
18–10 reps@7
18–10 reps@8
18–10 reps@9
4Straight Bar Lat Prayer212–15 reps@8
112–15 reps@9
5Face Pull215–20 reps@8
115–20 reps@9
6Lean-In DB Lateral Raise212–15 reps@8
112–15 reps@9
Superset
7AHammer Curl (Dumbbell)210–12 reps@8
110–12 reps@9
7BTricep Pushdown (Cable)210–12 reps@8
110–12 reps@9
#ExerciseSetsRepsLoad
1Squat (Barbell)2——
16–10 reps@7
16–10 reps@8
16–10 reps@9
2Leg Extension1——
110–12 reps@7
210–12 reps@8
110–12 reps@9
3Romanian Deadlift (Barbell)1——
18–10 reps@7
18–10 reps@8
18–10 reps@9
4Leg Press (45 Degrees)1——
212–15 reps@8
112–15 reps@9
5Cable Hip Adduction210–12 reps@8
110–12 reps@9
6Standing Calf Raise210–12 reps@8
110–12 reps@9
7Hanging Leg Raise210–15 reps@8
110–15 reps@9
#ExerciseSetsRepsLoad
1Incline Bench Press (Dumbbell)2——
18–10 reps@7
18–10 reps@8
18–10 reps@9
2Bottom-Half DB Flye212–15 reps@8
112–15 reps@9
3Lat Pulldown1——
110–12 reps@7
110–12 reps@8
110–12 reps@9
4Chest Supported Row (Dumbbell)1——
110–12 reps@7
110–12 reps@8
110–12 reps@9
Superset
5APullover (Dumbbell)212–15 reps@8
112–15 reps@9
5BFace Pull212–15 reps@8
112–15 reps@9
6Lateral Raise (Dumbbell)212–15 reps@8
112–15 reps@9
Superset
7ABayesian Curl210–12 reps@8
110–12 reps@9
7BOverhead Tricep Extension (Barbell)210–12 reps@8
110–12 reps@9
#ExerciseSetsRepsLoad
1Deadlift (Barbell)2——
16–10 reps@7
16–10 reps@8
16–10 reps@9
2Hack Squat1——
18–10 reps@7
18–10 reps@8
18–10 reps@9
3Leg Extension212–15 reps@8
112–15 reps@9
4Lying Leg Curl210–12 reps@8
110–12 reps@9
5Hip Thrust (Barbell)210–12 reps@8
110–12 reps@9
6Calf Raise (Leg Press)210–12 reps@8
110–12 reps@9
7Cable Crunch212–15 reps@8
112–15 reps@9

Weeks 2–13 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Donkey Kong Hypertrophy 4-Day U/L v7 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.

This program is built around a garage 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.

Donkey Kong Hypertrophy 4-Day U/L v7 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Donkey Kong Hypertrophy 4-Day U/L v7 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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