HVPPLAS (Arm and OHP focus)
Mistakes to not do - Dont add more to the program - not taking recovery serious - adding moret than 5 kg a week to the compound lifts - skip legs
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–8 reps | @8 |
| 2 | Pec Deck (Machine) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 3 | Seated Overhead Press (Dumbbell) | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @8 | ||
| 4 | AD Press (Smith Machine) | 1 | 8–10 reps | @10 |
| 1 | 8–10 reps | @8 | ||
| 5 | Skull Crusher (Barbell) | 3 | 8–12 reps | @10 |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 2 | 6–8 reps | @8 |
| 2 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps | @10 |
| 3 | Chest Supported Row (Machine) | 3 | 8–12 reps | @10 |
| 4 | Preacher Curl (Dumbbell) | 4 | 5–12 reps | @10 |
| 5 | Hammer Curl | 2 | 8–12 reps | @8 |
| 1 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 3 | 8–12 reps | @10 |
| 2 | Seated Hamstring Curl | 2 | 6–8 reps | @10 |
| 3 | High Bar Squat (Barbell) | 2 | 6–8 reps | @8 |
| 1 | 6–8 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| 5 | Leg Extension | 2 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–8 reps | @8 |
| 2 | Lat Pulldown (Close Grip) | 3 | 8–12 reps | @10 |
| 3 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps | @10 |
| 4 | Incline Bench Press (Smith Machine) | 1 | 8–12 reps | @10 |
| 2 | 8–12 reps | @8 | ||
| 5 | Chest Supported Row (Machine) | 2 | 6–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Dumbbell) | 3 | 8–12 reps | @10 |
| 2 | AD Press (Smith Machine) | 1 | 6–10 reps | @10 |
| 2 | 6–10 reps | @8 | ||
| 3 | Preacher Curl (Dumbbell) | 3 | 5–10 reps | @10 |
| 4 | Hammer Curl | 3 | 8–12 reps | @8–10 |
| 5 | Bayesian Curl | 2 | 8–12 reps | @10 |
| 6 | Skull Crusher (Barbell) | 3 | 8–12 reps | @10 |
| 7 | Tricep Kickback | 2 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Calf Raise (Leg Press) | 3 | 8–12 reps | @10 |
| 2 | Seated Hamstring Curl | 2 | 6–8 reps | @10 |
| 3 | High Bar Squat (Barbell) | 2 | 6–8 reps | @8 |
| 1 | 6–8 reps | @10 | ||
| 4 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | @8 |
| 5 | Leg Extension | 2 | 8–10 reps | @10 |
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, HVPPLAS (Arm and OHP 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 4 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 70 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.
HVPPLAS (Arm and OHP focus) 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
HVPPLAS (Arm and OHP 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
