PLP Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 8 reps | 68% |
| 2 | Incline Bench Press (Dumbbell) | 2 | 10–15 reps | @8–9 |
| 3 | Pec Deck (Machine) | 2 | 10–15 reps | @8–9 |
| 4 | Seated Shoulder Press (Dumbbell) | 2 | 10–15 reps | @8–9 |
| 5 | Skull Crusher (Dumbbell) | 2 | 10–15 reps | @8–9 |
| 6 | Tricep Pushdown (Cable) | 2 | 10–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 8 reps | 68% |
| 2 | Hyperextension | 2 | 10–15 reps | @8–9 |
| 3 | Leg Extension | 2 | 10–15 reps | @8–9 |
| 4 | Seated Calf Raise | 2 | 10–15 reps | @8–9 |
| 5 | Hip Adductor (Machine) | 2 | 15–20 reps | @8–9 |
| 6 | Decline Sit Up (Weighted) | 2 | 10–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Underhand Lat Pulldown | 2 | 10–15 reps | @8–9 |
| 2 | Chest Supported Row (Machine) | 2 | 10–15 reps | @8–9 |
| 3 | Lat Pulldown (Neutral Grip) | 2 | 10–15 reps | @8–9 |
| 4 | Alternating Dumbbell Curl | 2 | 10–15 reps | @8–9 |
| 5 | Bicep Curl (EZ Bar) | 2 | 10–15 reps | @8–9 |
| 6 | Lateral Raise (Dumbbell) | 2 | 10–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 2 | 8 reps | 68% |
| 2 | Close Grip Bench Press (Smith Machine) | 2 | 10–15 reps | @8–9 |
| 3 | Chest Press (Machine) | 2 | 10–15 reps | @8–9 |
| 4 | Lateral Raise (Cable) | 2 | 10–15 reps | @8–9 |
| 5 | Tricep Rope Push Down (Cable) | 2 | 10–15 reps | @8–9 |
| 6 | Overhead Tricep Extension (Dumbbell) | 2 | 10–15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 8 reps | 68% |
| 2 | Leg Press | 2 | 10–15 reps | @8–9 |
| 3 | Leg Curl | 2 | 10–15 reps | @8–9 |
| 4 | Hip Abductor (Machine) | 2 | 15–20 reps | @8–9 |
| 5 | Standing Calf Raise | 2 | 10–15 reps | @8–9 |
| 6 | Reverse Abs Crunch (Bodyweight) | 2 | 15 reps | @8–9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Row | 2 | 10–15 reps | @8–9 |
| 2 | Lat Pulldown | 2 | 10–15 reps | @8–9 |
| 3 | Bicep Curl (Barbell) | 2 | 10–15 reps | @8–9 |
| 4 | Hammer Curl | 2 | 10–15 reps | @8–9 |
| 5 | Shrug (Trap Bar) | 2 | 10–15 reps | @8–9 |
| 6 | Reverse Pec Deck | 2 | 10–15 reps | @8–9 |
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, PLP 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 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.
PLP 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.
PLP 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
