hypertrophy 101
Hypertrophy for beginners (neighborhood or home gym)
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 5 reps | @10 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 10 reps | @10 |
| 3 | Chest Press (Machine) | 2 | AMRAP | — |
| 4 | Chest Fly (Cable) | 2 | 10 reps | @10 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 6–10 reps | @10 |
| 6 | French Press | 3 | 8–12 reps | @10 |
| 7 | Cardio | 1 | 15–20 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 3 | 10 reps | @10 |
| 2 | Wide Grip Lat Pulldown | 3 | 10 reps | @10 |
| 3 | Seated Wide-Grip Row (Cable) | 2 | 5–8 reps | @10 |
| 4 | Seated Row (Cable) | 2 | AMRAP | @10 |
| 5 | Bicep Curl (Dumbbell) | 3 | 10 reps | @10 |
| 6 | Zoottman Curl | 2 | 10 reps | @10 |
| 7 | Cable Wrist Curls | 3 | AMRAP | @10 |
| 8 | Shrug (Dumbbell) | 3 | 20–35 reps | @10 |
| 9 | Cardio | 1 | 15–20 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 5–8 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 3 | 5–8 reps | @10 |
| 3 | Leg Extension | 3 | 5–8 reps | @10 |
| 4 | Bulgarian Split Squat (Dumbbell) | 3 | 5–8 reps | @10 |
| 5 | Leg Curl | 2 | AMRAP | @10 |
| 6 | Standing Calf Raise | 3 | 5–8 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 5–8 reps | @10 |
| 2 | Chest Fly (Cable) | 3 | 5–8 reps | @10 |
| 3 | Lat Pulldown (Neutral Grip) | 3 | 5–8 reps | @10 |
| 4 | Seated Wide-Grip Row (Cable) | 2 | 5–8 reps | @10 |
| 5 | Seated Row (Cable) | 3 | 5–8 reps | @10 |
| 6 | Shrug (Dumbbell) | 3 | 20–35 reps | @10 |
| 7 | Cardio | 1 | 15–20 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Preacher Curl (Dumbbell) | 2 | 5–8 reps | @10 |
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 5–8 reps | @10 |
| 3 | Lateral Raise (Dumbbell) | 3 | 5–8 reps | @10 |
| 4 | Cardio | 1 | 15–20 min | — |
| 5 | Tricep Pushdown (Cable) | 2 | 5–8 reps | @10 |
| 6 | Zoottman Curl | 2 | 5–8 reps | @10 |
| 7 | French Press | 2 | 5–8 reps | @10 |
| 8 | Cable Wrist Curls | 2 | AMRAP | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Hanging Leg Raise | 3 | 10–12 reps | — |
| 2 | Side Crunch (Cable) | 3 | 15–25 reps | @10 |
| 3 | Sit Up | 3 | 30 reps | — |
| 4 | Cardio | 1 | 15–20 min | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Stair Climber | 1 | 20 min |
| 2 | Bike | 1 | 20 min |
| 3 | Elliptical | 1 | 20 min |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, hypertrophy 101 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 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.
hypertrophy 101 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
hypertrophy 101 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
