Rutina hipertrofia
Programa de fuerza e hipertrofia
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 8–10 reps | @10 |
| 2 | 10–15 reps | @10 | ||
| 2 | Standing Pullover (Cable) | 2 | 6–10 reps | @8 |
| 3 | Chest Supported Row (Machine) | 3 | 10–15 reps | @10 |
| 4 | Preacher Curl (Dumbbell) | 2 | 8–15 reps | @10 |
| 5 | Bayesian Curl | 3 | 6–10 reps | @9 |
| 6 | Face Pull | 2 | 12–15 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 10–12 reps | @8.5 |
| 2 | Hip Adductor (Machine) | 3 | AMRAP | @10 |
| 3 | Hack Squat | 3 | 6–12 reps | @10 |
| 4 | Leg Press (45 Degrees) | 3 | 8–12 reps | @8.5 |
| 5 | Calf Raise (Leg Press) | 3 | AMRAP | @10 |
| 6 | Abs Crunch (Machine) | 4 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Curl | 3 | 6–10 reps | @8.5 |
| 2 | Stiff Leg Deadlift | 3 | 8–15 reps | @8 |
| 3 | Hip Abductor (Machine) | 3 | AMRAP | @10 |
| 4 | Bulgarian Split Squat (Dumbbell) | 1 | 6–12 reps | @10 |
| 2 | 8–12 reps | @8.5 | ||
| 5 | Good Morning | 2 | 6–10 reps | @8 |
| 6 | Calf Raise (Leg Press) | 4 | AMRAP | @10 |
| 7 | Abs Crunch (Machine) | 4 | AMRAP | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 8–12 reps | @10 |
| 2 | Pec Deck (Machine) | 3 | 6–10 reps | @9 |
| 3 | Seated Overhead Extension (EZ Bar) | 2 | 8–15 reps | @8 |
| 4 | Skull Crusher (Barbell) | 3 | 8–12 reps | @8.5 |
| 5 | Shoulder Press (Machine) | 2 | 6–10 reps | @9 |
| 6 | Lateral Raise (Cable) | 3 | AMRAP | @10 |
| 7 | Abs Crunch (Machine) | 4 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 6–8 reps | @10 |
| 2 | 6–12 reps | @10 | ||
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @10 |
| 3 | Skull Crusher (Barbell) | 3 | 8–12 reps | @10 |
| 4 | Preacher Curl (Dumbbell) | 3 | 8–15 reps | @9 |
| 5 | Lateral Raise (Cable) | 3 | AMRAP | @10 |
| 6 | Tricep Pushdown (Cable) | 3 | 6–8 reps | @10 |
| 7 | Bayesian Curl | 2 | 6–8 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Rutina hipertrofia is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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.
Rutina hipertrofia 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Rutina hipertrofia 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
