8 Week Mass Building Hypertrophy Workout
Muscle and Strength program written by: Roger “Rock” Lockridge
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 2 | Bench Press (Dumbbell) | 1 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 3 | Cable Crossover | 3 | 12 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps | @10 |
| 5 | One Arm Lateral Raise (Cable) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 2 | Dumbbell Bench Pullover | 1 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 1 | 15 reps | @10 | ||
| 3 | Wide Grip Lat Pulldown | 3 | 12 reps | @10 |
| 4 | Rear Delt Fly (Dumbbell) | 3 | 12 reps | @10 |
| 5 | Face Pull | 3 | 12 reps | @10 |
| 6 | Shrug (Dumbbell) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 2 | Dip (Weighted) | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 3 | Tricep Rope Push Down (Cable) | 3 | 12 reps | @10 |
| 4 | Lying Leg Raise | 3 | 12 reps | @10 |
| 5 | Cable Crunch | 3 | 12 reps | @10 |
| 6 | Bicep Curl (Barbell) | 3 | 12 reps | @10 |
| 7 | Hammer Curl (Dumbbell) | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 8 | Bicep Curl (Cable) | 3 | 12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 2 | Lying Leg Curl | 2 | 12 reps | @10 |
| 1 | 10 reps | @10 | ||
| 3 | Lunge (Dumbbell) | 3 | 12 reps | @10 |
| 4 | Front Squat (Barbell) | 3 | 12 reps | @10 |
| 5 | Leg Extension | 3 | 12 reps | @10 |
| 6 | Leg Press (45 Degrees) | 3 | 12 reps | @10 |
| 7 | Seated Calf Raise | 3 | 12 reps | @10 |
| 8 | Calf Raise (Leg Press) | 3 | 12 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 8 Week Mass Building Hypertrophy Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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.
8 Week Mass Building Hypertrophy Workout 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
8 Week Mass Building Hypertrophy Workout 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.
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