5 day Hypertrophy and Conditioning
Transform your physique and boost your athleticism in just 13 weeks—sculpt muscle and enhance conditioning with every rep!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | SkiErg | 1 | 5 min | @9 |
| 2 | Bench Press (Barbell) | 1 | 6 reps | @8 |
| 1 | 8 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 3 | Incline Bench Press (Smith Machine) | 1 | 6–8 reps | — |
| 1 | 8–10 reps | — | ||
| 1 | 10–12 reps | — | ||
| 1 | 12–16 reps | — | ||
| 4 | Chest Fly (Cable) | 1 | 8–12 reps | — |
| 1 | 10–15 reps | — | ||
| 1 | 15–20 reps | — | ||
| 5 | Overhead Press (Machine) | 1 | 6–8 reps | — |
| 1 | 8–10 reps | — | ||
| 1 | 8–12 reps | — | ||
| 1 | 12–14 reps | — | ||
| 6 | Lateral Raise (Cable) | 1 | 8–12 reps | @9 |
| 2 | 12–15 reps | @9 | ||
| Superset | ||||
| 7A | Tricep Pushdown (Cable) | 1 | 8 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 7B | Tricep Extension (Cable) | 3 | 10–15 reps | — |
| 8 | SkiErg | 1 | 10 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Assault Bike | 1 | 5 min | — |
| 2 | Squat (Barbell) | 1 | 4–6 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 1 | 10–12 reps | @8 | ||
| 1 | 10–15 reps | @8 | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 5–7 reps | @8 |
| 1 | 8–10 reps | @8 | ||
| 1 | 10–12 reps | @8 | ||
| 1 | 10–14 reps | @8 | ||
| 4 | Leg Press | 1 | 8–10 reps | — |
| 1 | 10–12 reps | — | ||
| 1 | 12–15 reps | — | ||
| Superset | ||||
| 5A | Leg Extension | 1 | 8–10 reps | — |
| 1 | 10–12 reps | — | ||
| 1 | 12–15 reps | — | ||
| 5B | Leg Curl | 1 | 8–10 reps | — |
| 1 | 10–12 reps | — | ||
| 1 | 12–15 reps | — | ||
| 6 | Calf Raise (Leg Press) | 1 | 10–12 reps | @9 |
| 1 | 12–15 reps | @9 | ||
| 1 | 15–20 reps | @9 | ||
| 7 | Assault Bike | 1 | 10 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | SkiErg | 1 | 0 min | — |
| 2 | Incline Bench Press (Barbell) | 1 | 4–6 reps | @8 |
| 1 | 6–8 reps | @8 | ||
| 1 | 10–12 reps | @8 | ||
| 1 | 10–14 reps | @8 | ||
| 3 | Dip (Weighted) | 1 | 4–8 reps | @8.5 |
| 1 | 8–10 reps | @8.5 | ||
| 1 | 10–12 reps | @8.5 | ||
| 4 | Chest Fly (Machine) | 1 | 6–8 reps | — |
| 1 | 8–10 reps | — | ||
| 1 | 10–12 reps | — | ||
| 1 | 12–18 reps | — | ||
| 5 | Arnold Press | 1 | 6–8 reps | @9 |
| 1 | 8–10 reps | @9 | ||
| 1 | 10–12 reps | @9 | ||
| 6 | Lu Raise | 1 | 8–10 reps | — |
| 1 | 10–14 reps | — | ||
| 1 | 12–16 reps | — | ||
| 7 | Skull Crusher (Barbell) | 1 | 8–12 reps | — |
| 1 | 10–14 reps | — | ||
| 1 | 12–16 reps | — | ||
| 8 | Push Up | 3 | 0 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | 500m Row | 1 | 0 min |
| 2 | Lat Pulldown (Single Arm) | 1 | 5–8 reps |
| 1 | 8–12 reps | ||
| 1 | 10–14 reps | ||
| 1 | 12–16 reps | ||
| 3 | Helms Row | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–15 reps | ||
| 1 | 12–17 reps | ||
| 4 | Single Arm Row (Cable) | 1 | 6–8 reps |
| 1 | 8–12 reps | ||
| 1 | 12–16 reps | ||
| 5 | Rear Delt Fly (Cable) | 1 | 8–10 reps |
| 2 | 10–14 reps | ||
| 2 | 15–20 reps | ||
| 6 | Shrug (Dumbbell) | 1 | 8–10 reps |
| 1 | 10–14 reps | ||
| 1 | 12–18 reps | ||
| 7 | Face Pull | 1 | 8–12 reps |
| 1 | 12–16 reps | ||
| 1 | 14–20 reps | ||
| 8 | Hammer Curl (Cable) | 1 | 8–10 reps |
| 1 | 10–12 reps | ||
| 1 | 12–14 reps | ||
| 9 | Row / Assault Rounds | 4 | 0 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 750m ROW STEADY INCREASING PACE | 1 | 0 min | — |
| 2 | Pull-Up (Weighted) | 1 | 6 reps | @10 |
| 1 | 8 reps | @8 | ||
| 1 | 10 reps | @8 | ||
| 1 | 12 reps | @8 | ||
| 3 | Bent Over Row (Barbell) | 1 | 6–10 reps | — |
| 1 | 8–12 reps | — | ||
| 1 | 10–14 reps | — | ||
| 1 | 12–16 reps | — | ||
| 4 | Chest Supported Row (Machine) | 1 | 6–8 reps | — |
| 1 | 8–10 reps | — | ||
| 1 | 10–12 reps | — | ||
| 1 | 12–15 reps | — | ||
| Superset | ||||
| 5A | Face Pull | 1 | 8–10 reps | @8 |
| 1 | 12–15 reps | @8 | ||
| 1 | 15–20 reps | @8 | ||
| 5B | Single Arm Rear Delt Cable Fly | 3 | 10–15 reps | — |
| Superset | ||||
| 6A | Bicep Curl (Barbell) | 1 | 8 reps | @9 |
| 1 | 10 reps | @9 | ||
| 1 | 12 reps | @9 | ||
| 6B | Hammer Curl (Dumbbell) | 1 | 8–12 reps | — |
| 1 | 10–14 reps | — | ||
| 1 | 12–16 reps | — | ||
| 7 | 10 X 250M ROW SPRINTS 45 SECOND REST | 1 | 0 min | — |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 5 day Hypertrophy and Conditioning is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 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.
5 day Hypertrophy and Conditioning 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
5 day Hypertrophy and Conditioning 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
