AdvancedFree

Hypertrophy Progression Series: Advanced

Orry K.· May 2025

2athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Advanced

Goal

Muscle

Equipment

Garage Gym

Session length

80 min

The Hypertrophy Progression Series Program is a fitness program designed to take you from a beginner to advanced level lifter. While programmed as a 12 week block, I encourage you to think of it as 3, 4 week mesocycles wherein at the end of each meso you may swap out exercises as you see fit to increase or decrease volume for muscle group as needed or simply give a muscle group more work if its a target area of yours. All exercises with an alternative movement will have a note attached with the reps for that movement, if no reps are specified it means reps remain the same for the alternate movement. All bridging tiers of the program are designed to be run over a shorter period of time at 6 weeks per program or 2, 3 week mesocycles. Regarding the Advanced Program: The Split is a 5 times per week, 3 Upper, 2 Lower Body program. Should you choose to advance beyond this program onto my Advanced+ programs you will be well prepared for the volume offered in those programs. Finally we come to the first of my programs designed to build a specific physique, this program particularly is designed after Tom Hardy's Bane physique. Some movements in this program are marked: '(A)' or '(B)' in this case you will pick the movement to do and continue following the corresponding movements with your initial pick marking all alternate movements as skipped. Unless specified otherwise all sets are to be performed at 9RPE or 1RIR. You will not achieve the desired end goal of this program unless you are eating in a caloric surplus. THIS IS NOT A CUTTING PROGRAM. Regarding Deloads: From this point forward you will incorporate strategic deload weeks into your mesocycle. As a rule of thumb weeklong failure to match or progress on your primary lift at the start of each workout constitutes taking a deload week. On this week you will halve all sets you perform prioritizing keeping your heavier rep range sets, and you will cut all weight down to 75% of your previous week. For example if last week you did 4 sets of Seal Rows supersetted with Tricep Pushdowns you will cut to 2 sets and if you did 60kg on Seal Rows this week you will do 45kg, 40kg on Pushdowns = 30kg this week. Final Note: On Lower Body Day 2 the final superset of the day is entirely optional should you want a little bit more leg volume.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Hamstrings

10.3%

Glutes

9.5%

Front Delts

9.4%

Upper Back

9.4%

Triceps

Chest

7.8%

Quadriceps

7.8%

Abs

Biceps

Lats

Middle Delts

Forearms

3.3%

Lower Back

Rear Delts

2.8%

Calves

Adductors

1.5%

Neck

1.5%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	3–6 reps	@9
		2	4–8 reps	@9
		1	8–12 reps	@9
Superset
2A	Seal Row	4	6–10 reps	@9
2B	Incline Fly Press (Dumbbell)	4	6–15 reps	@9
Superset
3A	Pull-Up (Weighted)	4	4–8 reps	@9
3B	Deficit Push Up	4	6–10 reps	@9
Superset
4A	Hammer Curl (Dumbbell)	4	8–15 reps	@9
4B	Tricep Pushdown (Cable)	4	8–15 reps	@9
Superset
5A	Rear Delt Fly (Dumbbell)	4	8–15 reps	@9
5B	Shrug (Barbell)	4	5–10 reps	@9
5C	Lateral Raise (Dumbbell)	4	8–15 reps	@9

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	1	3–6 reps	@9
		2	4–8 reps	@9
		1	8–12 reps	@9
2	Deadlift (Barbell)	1	3–6 reps	@9
		2	4–8 reps	@9
		1	8–12 reps	@9
Superset
3A	Split Squat (Dumbbell)	4	4–8 reps	@9
3B	Zercher Squat (Barbell)	4	4–8 reps	@9
3C	Decline Sit Up (Weighted)	4	4–10 reps	@9
Superset
4A	Squat (Barbell)	4	4–8 reps	@9
4B	Hip Thrust (Barbell)	4	6–12 reps	@9
4C	Standing Calf Raise	4	10–20 reps	@9
Superset
5A	Leg Extension	3	6–12 reps	@9
5B	Leg Curl	3	6–12 reps	@9
5C	Neck Curl	3	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	1	3–6 reps	@9
		2	4–8 reps	@9
		1	8–12 reps	@9
Superset
2A	Bench Press (Dumbbell)	4	8–12 reps	@9
2B	Cable Flexion Row	4	6–15 reps	@9
Superset
3A	Lateral Raise (Dumbbell)	4	8–15 reps	@9
3B	Tricep Pushdown (Cable)	4	6–15 reps	@9
Superset
4A	Incline Bench Press (Barbell)	4	6–12 reps	@9
4B	Bicep Curl (EZ Bar)	4	6–10 reps	@9
Superset
5A	Chest Fly (Dumbbell)	3	8–15 reps	@9
5B	Kelso Shrug	3	6–12 reps	@9
5C	Wrist Curls	3	10–20 reps	@9

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	3–6 reps	@9
		2	4–8 reps	@9
		1	8–12 reps	@9
Superset
2A	Good Morning	4	4–8 reps	@9
2B	Hanging Leg Raise	4	6–10 reps	@9
Superset
3A	Hip Thrust (Barbell)	4	6–12 reps	@9
3B	Standing Calf Raise	4	10–20 reps	@9
Superset
4A	Leg Press	4	6–12 reps	@9
4B	Leg Curl	4	8–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Pendlay Row	1	3–6 reps	@9
		2	4–8 reps	@9
		1	8–12 reps	@9
Superset
2A	Lat Pulldown (Close Grip)	4	6–12 reps	@9
2B	Incline Bench Press (Barbell)	4	6–12 reps	@9
Superset
3A	Preacher Curl (EZ Bar)	4	4–10 reps	@9
3B	JM Press	4	6–12 reps	@9
Superset
4A	Reverse Bicep Curl (EZ Bar)	4	4–12 reps	@9
4B	Upright Row (Barbell)	4	6–12 reps	@9
Superset
5A	Shrug (Barbell)	3	8–15 reps	@9
5B	Neck Extension	3	5–15 reps	@7
5C	Rear Delt Fly (Dumbbell)	3	8–15 reps	@9

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, Hypertrophy Progression Series: Advanced 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 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 80 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.

Hypertrophy Progression Series: Advanced 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.

Hypertrophy Progression Series: Advanced 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

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

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.

Free on iOS & Android