A.Fit Hypertrophy(PLP)
A push legs pull program based off of high frequency training and a model that allows for high intensity or large volume jumps depending on block goals.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 2 | 0 reps | @8 |
| 2 | Pec Deck (Machine) | 2 | 0 reps | @8.5 |
| 3 | Dip (Bodyweight) | 2 | 0 reps | @8 |
| 4 | Push Up | 2 | 0 reps | @9 |
| 5 | Lateral Raise (Dumbbell) | 2 | 0 reps | @8 |
| 6 | Bicep Curl (Cable) | 2 | 0 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 2 | 0 reps | @9.5 |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 0 reps | @9 |
| 3 | Hamstring Curl | 3 | 0 reps | @8 |
| 4 | Hip Adductor (Machine) | 2 | 0 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 2 | 0 reps | @8 |
| 2 | Single Arm Row (Cable) | 2 | 0 reps | @9 |
| 3 | Lat Pulldown | 2 | 0 reps | @8 |
| 4 | Shrug (Barbell) | 2 | 0 reps | @9.5 |
| 5 | Hammer Curl (Dumbbell) | 3 | 0 reps | @8 |
| 6 | Lateral Raise (Dumbbell) | 2 | 0 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 2 | 0 reps | @9 |
| 2 | Tempo Bench Press | 2 | 0 reps | @9 |
| 3 | Overhead Tricep Extension (Cable) | 2 | 0 reps | @9 |
| 4 | Lateral Raise (Dumbbell) | 2 | 0 reps | @8 |
| 5 | Front Raise | 1 | 0 reps | @9 |
| 6 | Bicep Curl (Cable) | 2 | 0 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 0 reps | @8.5 |
| 2 | Single Leg Press | 2 | 0 reps | @9.5 |
| 3 | Romanian Deadlift (Barbell) | 2 | 0 reps | @8 |
| 4 | Sumo Deadlift (Paused) | 2 | 0 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 2 | 0 reps | @8 |
| 2 | Underhand Lat Pulldown | 2 | 0 reps | @8.5 |
| 3 | Easy Curl Bent-Over Row | 3 | 0 reps | @9 |
| 4 | Hammer Curl (Dumbbell) | 3 | 0 reps | @8 |
| 5 | Lateral Raise (Dumbbell) | 2 | 0 reps | @9 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, A.Fit Hypertrophy(PLP) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 100 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.
A.Fit Hypertrophy(PLP) 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
A.Fit Hypertrophy(PLP) 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
