D-HSP
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 20 reps | @9 |
| 1 | 3 reps | @9 | ||
| 2 | Dip (Weighted) | 4 | 20 reps | @9 |
| 1 | 3 reps | @9 | ||
| 3 | Pull-Up (Weighted) | 4 | 20 reps | @9 |
| 1 | 3 reps | @9 | ||
| Superset | ||||
| 4A | Neck Curl | 3 | 15–20 reps | @8.5 |
| 4B | Neck Extension | 3 | 15–20 reps | @8.5 |
| 4C | Trap Bar Power Shrug | 3 | 10 reps | @8.5 |
| 5 | Bicep Curl (Cable) | 5 | 15–30 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Paused) | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| 1B | Chest Supported Row (Dumbbell) | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| Superset | ||||
| 2A | Chest Fly (Dumbbell) | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| 2B | Lat Pulldown | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| Superset | ||||
| 3A | Behind The Back Lateral Raise (Cable) | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| 3B | Incline Curl (Dumbbell) | 4 | 20–30 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 4 | French Press | 4 | 20–30 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| Superset | ||||
| 5A | Cable Pronations | 5 | 15–20 reps | @9 |
| 5B | Wrist Curls | 5 | 15–20 reps | @9 |
| 6 | Bicep Curl (Cable) | 5 | 15–30 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 4 | 20 reps | @9 |
| 1 | 15 reps | @9 | ||
| 1B | T-Bar Row | 4 | 20 reps | @9 |
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 2A | Push Up | 4 | 20 reps | @9 |
| 1 | 15 reps | @9 | ||
| 2B | Wide Grip Lat Pulldown | 4 | 20 reps | @9 |
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 3A | Rear Delt Fly (Cable) | 4 | 20–30 reps | @9 |
| 1 | 15–30 reps | @9 | ||
| 3B | Preacher Curl (EZ Bar) | 4 | 20–30 reps | @9 |
| 1 | 15–30 reps | @9 | ||
| 4 | Tricep Rope Push Down (Cable) | 4 | 20–30 reps | @9 |
| 1 | 15–30 reps | @9 | ||
| 5 | Standing Calf Raise | 3 | 15–20 reps | @9 |
| 6 | Bicep Curl (Cable) | 5 | 15–30 reps | @9 |
| 7 | Jump Rope | 1 | 5 min | 100% |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Absolutely Nothing | 1 | undefined min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 20 reps | @9 |
| 1 | 3 reps | @9 | ||
| 2 | Dip (Weighted) | 4 | 20 reps | @9 |
| 1 | 3 reps | @9 | ||
| 3 | Pull-Up (Weighted) | 4 | 20 reps | @9 |
| 1 | 3 reps | @9 | ||
| Superset | ||||
| 4A | Neck Curl | 3 | 15–20 reps | @8.5 |
| 4B | Neck Extension | 3 | 15–20 reps | @8.5 |
| 4C | Trap Bar Power Shrug | 3 | 10 reps | @8.5 |
| 5 | Bicep Curl (Cable) | 5 | 15–30 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Paused) | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| 1B | Chest Supported Row (Dumbbell) | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| Superset | ||||
| 2A | Chest Fly (Dumbbell) | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| 2B | Lat Pulldown | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| Superset | ||||
| 3A | Behind The Back Lateral Raise (Cable) | 4 | 20 reps | @9 |
| 1 | 6 reps | @9 | ||
| 3B | Incline Curl (Dumbbell) | 4 | 20–30 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| 4 | French Press | 4 | 20–30 reps | @9 |
| 1 | 6–8 reps | @9 | ||
| Superset | ||||
| 5A | Cable Pronations | 5 | 15–20 reps | @9 |
| 5B | Wrist Curls | 5 | 15–20 reps | @9 |
| 6 | Bicep Curl (Cable) | 5 | 15–30 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 4 | 20 reps | @9 |
| 1 | 15 reps | @9 | ||
| 1B | T-Bar Row | 4 | 20 reps | @9 |
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 2A | Push Up | 4 | 20 reps | @9 |
| 1 | 15 reps | @9 | ||
| 2B | Wide Grip Lat Pulldown | 4 | 20 reps | @9 |
| 1 | 15 reps | @9 | ||
| Superset | ||||
| 3A | Rear Delt Fly (Cable) | 4 | 20–30 reps | @9 |
| 1 | 15–30 reps | @9 | ||
| 3B | Preacher Curl (EZ Bar) | 4 | 20–30 reps | @9 |
| 1 | 15–30 reps | @9 | ||
| 4 | Tricep Rope Push Down (Cable) | 4 | 20–30 reps | @9 |
| 1 | 15–30 reps | @9 | ||
| 5 | Standing Calf Raise | 3 | 15–20 reps | @9 |
| 6 | Bicep Curl (Cable) | 5 | 15–30 reps | @9 |
| 7 | Jump Rope | 1 | 5 min | 100% |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, D-HSP is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 15 weeks are fully unlocked.
This program is built around a garage 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 120 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.
D-HSP is structured around 7 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 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
D-HSP 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
