Classic Hypertrophy
Full PPL hypertrophy with shoulder, trap, arms, and ab focus.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 10 reps |
| 2 | Bench Press (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 3A | Front Raise | 4 | 12 reps |
| 3B | Lateral Raise (Dumbbell) | 4 | 12 reps |
| 4 | Rear Delt Fly (Machine) | 4 | 15 reps |
| Superset | |||
| 5A | Overhead Tricep Extension (Cable) | 3 | 15 reps |
| 5B | Tricep Pushdown (Cable) | 3 | 15 reps |
| 6 | Skull Crusher (Dumbbell) | 3 | 12 reps |
| 7 | Abs Crunch (Weighted) | 3 | 20 reps |
| 8 | Abs Crunch (Machine) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 10 reps |
| 2 | Wide Grip Lat Pulldown | 3 | 10 reps |
| 3 | Shrug (Barbell) | 4 | 15 reps |
| 4 | Rear Delt Fly (Cable) | 4 | 15 reps |
| Superset | |||
| 5A | Bicep Curl (Dumbbell) | 3 | 10 reps |
| 5B | Hammer Curl (Dumbbell) | 3 | 10 reps |
| 6 | Preacher Curl (Barbell) | 3 | 15 reps |
| 7 | Abs Crunch (Machine) | 3 | 20 reps |
| 8 | Abs Crunch (Weighted) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Smith Machine) | 4 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 4 | 10 reps |
| Superset | |||
| 3A | Leg Extension | 3 | 15 reps |
| 3B | Leg Curl | 3 | 15 reps |
| 4 | Standing Calf Raise | 3 | 20 reps |
| 5 | Reverse Lunge (Dumbbell) | 1 | 40 reps |
| 6 | Abs Crunch (Machine) | 3 | 20 reps |
| 7 | Abs Crunch (Weighted) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 10 reps |
| 2 | Chest Press (Machine) | 3 | 10 reps |
| 3 | Overhead Press (Barbell) | 3 | 10 reps |
| Superset | |||
| 4A | Lateral Raise (Cable) | 3 | 15 reps |
| 4B | Arnold Press | 3 | 10 reps |
| Superset | |||
| 5A | Tricep Pushdown (Cable) | 3 | 12 reps |
| 5B | Tricep Kickback | 3 | 12 reps |
| 6 | Abs Crunch (Machine) | 3 | 20 reps |
| 7 | Abs Crunch (Weighted) | 3 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 4 | 10 reps |
| 2 | Bent Over Row (Barbell) | 4 | 10 reps |
| 3 | Shrug (Dumbbell) | 4 | 15 reps |
| 4 | Face Pull | 3 | 15 reps |
| Superset | |||
| 5A | Spider Curl | 3 | 10 reps |
| 5B | Bicep Curl (Cable) | 3 | 10 reps |
| 6 | Preacher Curl (Barbell) | 3 | 10 reps |
| 7 | Abs Crunch (Machine) | 3 | 20 reps |
| 8 | Abs Crunch (Weighted) | 3 | 20 reps |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Classic 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 4 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 50 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.
Classic Hypertrophy 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Classic 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
