4 Day Hypertrophy Program (Upper Body Focus)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 5–8 reps | @8–10 |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 5–8 reps | @8–10 |
| 3 | Chest Fly (Cable) | 3 | 8–15 reps | @8–10 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 5–8 reps | @8–10 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 8–15 reps | @8–10 |
| 6 | Preacher Curl (Barbell) | 3 | 8–15 reps | @8–10 |
| 7 | Lateral Raise (Cable) | 3 | 8–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 5–8 reps | @8–10 |
| 2 | Seated Leg Curls | 3 | 8–15 reps | @8–10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 6–10 reps | @8–10 |
| 4 | Standing Calf Raise | 3 | 5–8 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Wide Grip Lat Pulldown | 4 | 5–8 reps | @8–10 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 5–8 reps | @8–10 |
| 3 | Seated Row (Cable) | 3 | 5–8 reps | @8–10 |
| 4 | Chest Fly (Machine) | 3 | 8–15 reps | @8–10 |
| 5 | Skull Crusher | 3 | 8–15 reps | @8–10 |
| 6 | Lateral Raise (Dumbbell) | 3 | 8–15 reps | @8–10 |
| 7 | Hammer Curl | 3 | 8–15 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 5–8 reps | @8–10 |
| 2 | Leg Press | 3 | 5–8 reps | @8–10 |
| 3 | Lying Leg Curl | 2 | 8–15 reps | @8–10 |
| 4 | Leg Extension | 2 | 8–15 reps | @8–10 |
| 5 | Standing Calf Raise | 3 | 8–15 reps | @8–10 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 4 Day Hypertrophy Program (Upper Body Focus) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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.
4 Day Hypertrophy Program (Upper Body Focus) is structured around 4 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
4 Day Hypertrophy Program (Upper Body Focus) 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
