Progressive Overload Strength & Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 10–15 reps | @5–6 |
| 1 | 10–15 reps | @7–8 | ||
| 3 | 10–15 reps | @8–10 | ||
| 2 | Stationary Lunges | 2 | 20 reps | @8–9 |
| 3 | Kettlebell Swings | 3 | 10–15 reps | @8–10 |
| 4 | Sumo Squat | 2 | 20 reps | @8–9 |
| 5 | Donkey Kicks | 3 | 10–15 reps | @8–10 |
| 6 | Standing Calf Raise | 2 | 20 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 10–15 reps | @5–6 |
| 1 | 10–15 reps | @7–8 | ||
| 3 | 10–15 reps | @8–10 | ||
| 2 | Pec Deck (Machine) | 2 | 20 reps | @8–9 |
| 3 | Shoulder Press (Machine) | 3 | 10–15 reps | @8–10 |
| 4 | Dumbell Lateral Raise | 3 | 10–15 reps | @8–10 |
| 5 | Skull Crusher (Dumbbell) | 2 | 20 reps | @8–9 |
| 6 | Tricep Pushdown (Cable) | 3 | 10–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sit Up | 1 | 20 reps | @7 |
| 1 | 20 reps | @8 | ||
| 1 | 20 reps | @9 | ||
| 2 | Rope Crunches | 3 | 20 reps | @8–10 |
| 3 | Spiderman Crunches | 3 | 20 reps | — |
| 4 | Hanging Leg Raise | 3 | 20 reps | — |
| 5 | Wood Chop | 3 | 20 reps | @8–10 |
| 6 | Jump Rope | 1 | 10 min | — |
| 7 | Cardio (Zone 2) | 1 | 20 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 10–15 reps | @6–7 |
| 1 | 10–15 reps | @7–8 | ||
| 3 | 10–15 reps | @8–10 | ||
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 20 reps | @8 |
| 3 | Hip Thrust (Barbell) | 3 | 10–15 reps | @8–10 |
| 4 | Leg Extension | 3 | 10–15 reps | @8–10 |
| 5 | Lying Leg Curl | 3 | 10–15 reps | @8–10 |
| 6 | Romanian Deadlift (Barbell) | 1 | 10–15 reps | @6–7 |
| 3 | 10–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 10–15 reps | @6–7 |
| 1 | 10–15 reps | @7–8 | ||
| 3 | 10–15 reps | @8–10 | ||
| 2 | Seated Row (Machine) | 3 | 10–15 reps | @8–10 |
| 3 | Single Arm Row (Dumbbell) | 3 | 10–15 reps | @8–10 |
| 4 | Bicep Curl (Dumbbell) | 3 | 10–15 reps | @8–10 |
| 5 | Incline Dumbell Press | 3 | 10–15 reps | @8–10 |
| 6 | Static Hold | 1 | 1 min | @9 |
| 1 | 1 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 10–15 reps | @6–7 |
| 1 | 10–15 reps | @7–8 | ||
| 3 | 10–15 reps | @8–10 | ||
| 2 | Hyperextension | 1 | 20 reps | @8–9 |
| 1 | 20 reps | @9–10 | ||
| 3 | Front Squat (Barbell) | 3 | 10–15 reps | @8–10 |
| 4 | Hip Abductor (Machine) | 3 | 10–15 reps | @8–10 |
| 5 | Hip Adductor (Machine) | 3 | 10–15 reps | @8–10 |
| 6 | Glute Bridge (Dumbbell) | 1 | 20 reps | @9 |
| 1 | 20 reps | @10 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Progressive Overload Strength & Hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Progressive Overload Strength & Hypertrophy is structured around 6 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Progressive Overload Strength & Hypertrophy 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
