Joint-friendly Hypertrophy 5-days
Transform your physique safely and effectively with this 12-week joint-friendly bodybuilding plan designed for serious gains in your garage gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 15 reps | @7 |
| 2 | Bench Press (Barbell) | 3 | 12 reps | @7.5 |
| 3 | Chest Fly (Cable) | 3 | 20 reps | @7 |
| 4 | Bicep Curl (Barbell) | 4 | 12 reps | @7 |
| 5 | Incline Curl (Dumbbell) | 3 | 15 reps | @6.5 |
| 6 | Hammer Curl | 2 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 10 reps | @8 |
| 2 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | @7 |
| 3 | Goblet Squat | 3 | 15 reps | @7 |
| 4 | Sissy Squat | 3 | 15 reps | @6 |
| 5 | Standing Calf Raise | 4 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 12 reps | @8 |
| 2 | Lateral Raise (Cable) | 4 | 15 reps | @7 |
| 3 | Rear Delt Fly (Cable) | 3 | 20 reps | @6.5 |
| 4 | Tricep Pushdown (Cable) | 4 | 15 reps | @7 |
| 5 | Overhead Tricep Extension (Cable) | 3 | 12 reps | @6 |
| 6 | Diamond Push Up | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Pull Apart | 3 | 15 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 10–12 reps | @8 |
| 2 | Single Arm Row (Cable) | 3 | 12 reps | @7 |
| 3 | Chest Supported Row (Dumbbell) | 3 | 12–15 reps | @7 |
| 4 | Straight Arm Pulldown | 3 | 15 reps | @7 |
| 5 | Romanian Deadlift (Barbell) | 4 | 10 reps | @7 |
| 6 | Face Pull | 3 | 20 reps | @6.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 10 reps | @8 |
| 2 | Walking Lunge (Dumbbell) | 3 | 12 reps | @7 |
| 3 | Hip Thrust (Dumbbell) | 4 | 12–15 reps | @7 |
| 4 | Hamstring Curl | 3 | 15 reps | @7 |
| 5 | Standing Calf Raise | 4 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Band Face Pull | 1 | 15 reps | @6 |
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, Joint-friendly Hypertrophy 5-days 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 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 60 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.
Joint-friendly Hypertrophy 5-days is structured around 7 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.
Joint-friendly Hypertrophy 5-days 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
