Hypertrophy Focus in Chest and Arms
Pecho, biceps y triceps rezagados? Con este programa de 18 semanas estas por cambiar eso.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8–10 reps | @10 |
| 1 | 7–10 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 2 | Bench Press (Barbell) | 2 | 8–12 reps | @10 |
| 1 | 7–12 reps | @10 | ||
| 3 | Alternating Dumbbell Curl | 3 | 8–12 reps | @10 |
| 4 | V-Handle Tricep Pushdown (Cable) | 1 | 10–15 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 1 | 8–10 reps | @10 | ||
| Superset | ||||
| 5A | Pec Deck (Machine) | 4 | 8–12 reps | @9 |
| 5B | Deficit Push Up | 2 | 15–20 reps | @9 |
| 2 | 10–15 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 8–10 reps | @10 |
| 1 | 7–9 reps | @10 | ||
| 1 | 6–8 reps | @10 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 10–12 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 3 | Leg Extension | 4 | 10–15 reps | @10 |
| 4 | Romanian Deadlift (Dumbbell) | 2 | 8–12 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 5 | Hamstring Curl | 2 | 8–12 reps | @10 |
| 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Military Press (Barbell) | 2 | 8–10 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 2 | Rear Delt Fly (Dumbbell) | 4 | 15–20 reps | @10 |
| 3 | Behind The Back Lateral Raise (Cable) | 1 | 12–15 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 2 | 8–12 reps | @10 | ||
| 4 | Calf Raise (Machine) | 3 | 15–18 reps | @10 |
| 1 | 12–18 reps | @10 | ||
| 5 | Seated Calf Raise (Leg Press) | 2 | 15–18 reps | @10 |
| 1 | 10–15 reps | @10 | ||
| 6 | Lying Leg Raise | 2 | 12–20 reps | @10 |
| 2 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 2 | 10–15 reps | @10 |
| 2 | 10–12 reps | @10 | ||
| 2 | Chest Supported Row (Dumbbell) | 2 | 10–15 reps | @10 |
| 2 | 10–12 reps | @10 | ||
| 3 | Hyperextension | 3 | 12–18 reps | @10 |
| 4 | Incline Curl (Dumbbell) | 2 | 10–12 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 5 | Preacher Curl (Barbell) | 2 | 8–10 reps | @10 |
| 1 | 6–8 reps | @10 | ||
| 6 | One Arm Seated Row (Cable) | 2 | 10–15 reps | @10 |
| 1 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 8–12 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 1 | 6–8 reps | @10 | ||
| 2 | Bench Press (Dumbbell) | 1 | 8–12 reps | @10 |
| 1 | 8–10 reps | @10 | ||
| 1 | 6–8 reps | @10 | ||
| 3 | Chest Fly (Machine) | 1 | 10–12 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 8–10 reps | @10 | ||
| 4 | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 1 | 8–10 reps | @10 | ||
| 5 | Lateral Raise 45° (Cable) | 3 | 12–15 reps | @10 |
| 1 | 10–12 reps | @10 | ||
| 6 | Inverted Grip Tricep Pushdown (Cable) | 2 | 12–15 reps | @10 |
| 1 | 10–12 reps | @10 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hypertrophy Focus in Chest and Arms is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 100 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 Focus in Chest and Arms 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hypertrophy Focus in Chest and Arms 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
