Upper/lower/focus for hypertrophy
Hypertrophy without a bloated amount of exercises with minor rotations. Focus day for desired extra muscle stimulation.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 2 | Stiff Leg Deadlift | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @9 | ||
| 2 | 8 reps | @10 | ||
| 3 | Standing Calf Raise | 3 | 15 reps | @10 |
| 4 | Shrug (Dumbbell) | 3 | 12 reps | @10 |
| 5 | Farmer's Walk (Weighted) | 3 | 1 rep | @10 |
| 6 | Reverse Abs Crunch (Bodyweight) | 3 | 1 rep | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @9.5 | ||
| 2 | 8 reps | @10 | ||
| 2 | Bent Over Row (Barbell, Paused) | 1 | 12 reps | @8.5 |
| 1 | 10 reps | @9.5 | ||
| 2 | 8 reps | @10 | ||
| 3 | Skull Crusher (Barbell) | 1 | 12 reps | @10 |
| 2 | 10 reps | @10 | ||
| 4 | Bicep Curl (EZ Bar) | 1 | 12 reps | @10 |
| 2 | 10 reps | @10 | ||
| 5 | One Arm Lateral Raise (Dumbbell) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 6 | Neck Curl | 3 | 15 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 1 | 15 reps | @8.5 |
| 2 | 12 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 2 | Bench Press (Close Grip) | 1 | 15 reps | @9 |
| 2 | 12 reps | @10 | ||
| 3 | Dumbbell Row | 1 | 15 reps | @8.5 |
| 2 | 12 reps | @10 | ||
| 1 | 10 reps | @10 | ||
| 4 | Preacher Curl (Dumbbell) | 1 | 15 reps | @10 |
| 2 | 12 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps | @10 |
| 6 | Neck Curl | 3 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lunge (Dumbbell) | 2 | 15 reps | @8.5 |
| 2 | 12 reps | @10 | ||
| 2 | Stiff Leg Deadlift | 2 | 15 reps | @8.5 |
| 2 | 12 reps | @10 | ||
| 3 | Standing Calf Raise | 3 | 15 reps | @10 |
| 4 | Shrug (Dumbbell) | 3 | 15 reps | @10 |
| 5 | Farmer's Walk (Weighted) | 3 | 1 rep | — |
| 6 | Abs Crunch (Bodyweight) | 3 | 1 rep | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 12 reps | @8.5 |
| 2 | 12 reps | @10 | ||
| 2 | Chest Fly (Dumbbell) | 2 | 15 reps | @8.5 |
| 2 | 15 reps | @10 | ||
| 3 | Skull Crusher (Barbell) | 1 | 15 reps | @10 |
| 2 | 12 reps | @10 | ||
| 4 | Bicep Curl (EZ Bar) | 1 | 15 reps | @10 |
| 2 | 12 reps | @10 | ||
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps | @10 |
| 6 | Neck Curl | 3 | 15 reps | @8.5 |
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, Upper/lower/focus for hypertrophy 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 50 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.
Upper/lower/focus for hypertrophy is structured around 5 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.
Upper/lower/focus for hypertrophy 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
