Brad's Hypertrophy Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 7–12 reps | @9 |
| 1 | 7–12 reps | @10 | ||
| 2 | Pec Deck (Machine) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 3 | Shoulder Press (Machine) | 1 | 10–15 reps | @10 |
| 4 | Laying Incline Bench Lateral Raise | 2 | 8–15 reps | @9 |
| 1 | 8–15 reps | @10 | ||
| 5 | Tricep Rope Push Down (Cable) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 6 | Single Arm Tricep Extension (Cable) | 1 | 8–15 reps | @10 |
| 7 | Overhead Tricep Extension (Cable) | 1 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 1 | 8–12 reps | @10 |
| 2 | Lat Pulldown (Neutral Grip) | 1 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 3 | Seated Row (Machine) | 1 | 8–12 reps | @10 |
| 4 | Sideways Single Arm Lat Pull | 2 | 8–15 reps | @10 |
| 5 | Rear Delt Fly (Cable) | 2 | 10–15 reps | @10 |
| 6 | Incline Curl Cable | 1 | 8–15 reps | @9 |
| 1 | 8–15 reps | @10 | ||
| 7 | Hammer Curl | 2 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 6–10 reps | @7 |
| 1 | 6–10 reps | @8 | ||
| 2 | Leg Extension | 3 | 8–15 reps | @10 |
| 3 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @9 |
| 4 | Calf Raise (Leg Press) | 3 | 10–20 reps | @10 |
| 5 | Seated Hamstring Curl | 2 | 8–15 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 8–12 reps | @9 |
| 2 | Pec Deck (Machine) | 1 | 8–15 reps | @10 |
| 3 | Seated Shoulder Press (Dumbbell) | 2 | 8–15 reps | @9 |
| 4 | Lateral Raise (Cable) | 2 | 10–12 reps | @10 |
| 5 | Tricep Rope Push Down (Cable) | 1 | 8–15 reps | @9 |
| 1 | 8–15 reps | @10 | ||
| 6 | Overhead Tricep Extension V Bar | 2 | 8–15 reps | @10 |
| Superset | ||||
| 7A | Single Arm Tricep Extension (Cable) | 2 | 8–12 reps | @10 |
| 7B | Single Arm Overhead Tricep Extension | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Row Wide Grips | 1 | 8–15 reps | @9 |
| 1 | 8–15 reps | @10 | ||
| 2 | Wide Grip Lat Pulldown | 1 | 8–15 reps | @10 |
| 3 | Dumbbell Incline Row | 2 | 6–10 reps | @10 |
| Superset | ||||
| 4A | Face Pull | 2 | 8–15 reps | @10 |
| 4B | Rear Delt Fly (Cable) | 2 | 8–15 reps | @10 |
| 5 | Seated Dumbbell Curl | 2 | 8–12 reps | @10 |
| 6 | Preacher Curl (EZ Bar) | 2 | 8–12 reps | @10 |
| 7 | Behind-The-Back Barbell Wrist Curls | 2 | 10–20 reps | @10 |
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, Brad's Hypertrophy Program 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 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.
Brad's Hypertrophy Program 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.
Brad's Hypertrophy Program 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
