Temporary hypertrophy program avoiding pecs
This is a temporary program to maintain hypertrophy progression while avoiding a pec injury. Could be used as an extended de-load if you just need a break
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 3 | 12 reps | @6 |
| 2 | Bicep Curl (Dumbbell) | 3 | 12 reps | @6 |
| 3 | Reverse Bicep Curl (Dumbbell) | 3 | 12 reps | @6 |
| 4 | Hammer Curl | 3 | 12 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5 reps | @7.5 |
| 2 | Leg Press | 3 | 5 reps | @8 |
| 3 | Leg Extension | 3 | 15 reps | @6 |
| 4 | Hamstring Curl | 3 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 15 reps | @6 |
| 2 | Lat Pulldown (Close Grip) | 3 | 12 reps | @6 |
| 3 | Seated Row (Cable) | 3 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Dumbbell) | 3 | 12 reps | @7 |
| 2 | Front Raise | 3 | 10 reps | @7.5 |
| 3 | Cable Crunch | 3 | 25 reps | @7.5 |
| 4 | Seated Calf Raise | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 3 reps | @8 |
| 4 | 3 reps | @9 | ||
| 2 | Good Morning | 3 | 8 reps | @6 |
| 3 | Romanian Deadlift (Barbell) | 3 | 5 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Fly (Machine) | 5 | 10 reps | @6 |
| 2 | Bench Press (Dumbbell) | 3 | 8 reps | @6 |
Weeks 2–3 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Temporary hypertrophy program avoiding pecs is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 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 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.
Temporary hypertrophy program avoiding pecs 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 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Temporary hypertrophy program avoiding pecs 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
