Intermediate–AdvancedFree

Cody’s Hypertrophy Strength

Transform your strength and sculpt your physique in just 6 weeks—unlock your potential with every rep and dominate your lifts.

Cody M.· Jul 2025

iOS & Android

Overview

Length

6 weeks

Days / week

6 days

Level

Advanced, Intermediate

Goal

Strength, Women's, Athletics

Equipment

Full Gym

Session length

80 min

**Cody’s Hypertrophy Strength** is a comprehensive 6-week program designed to maximize muscle growth and strength through a balanced blend of powerlifting and sculpting techniques. With 36 workouts spread across the week, each session lasts approximately 80 minutes, ensuring a thorough and intense training experience. This program is tailored for intermediate to advanced lifters, utilizing a full gym setup to enhance your performance and physique. Get ready to push your limits and achieve impressive gains in both size and strength!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on maximal strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Chest

13.1%

Triceps

12.5%

Quadriceps

10%

Hamstrings

9.2%

Lats

8.1%

Front Delts

7.9%

Upper Back

7.8%

Glutes

7.6%

Biceps

7.1%

Middle Delts

3.4%

Rear Delts

3.4%

Lower Back

2.8%

Forearms

2.5%

Abductors

1.6%

Abs

1.6%

Adductors

0.8%

Calves

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	12 reps	@6
		1	8 reps	@7
		3	5 reps	@9
2	Incline Bench Press (Smith Machine)	1	12 reps	@6
		1	8 reps	@6
		2	6 reps	@8
3	Seated Overhead Press (Barbell)	1	10 reps	@7
		2	8 reps	@7.5
4	JM Press	1	12 reps	@6
		2	8 reps	@8
5	Dip (Weighted)	4	10 reps	@9
6	Straight Arm Pulldown	1	10 reps	@6
		1	8 reps	@6
		1	6 reps	@7
		1	6 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	12 reps	@6
		1	8 reps	@7
		3	5 reps	@10
2	Sissy Squat	1	15 reps	@6
		2	10 reps	@8
3	Romanian Deadlift (Dumbbell)	1	10 reps	@6
		2	8 reps	@8
4	Leg Curl	1	12 reps	@6.5
		3	8 reps	@7.5
5	Bulgarian Split Squat (Dumbbell)	1	12 reps	@6
		2	8 reps	@8.5
6	Seated Calf Raise	1	75 reps	@10
7	Lying Leg Curl	1	12 reps	@6.5
		2	10 reps	@9.5

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	12 reps	@7
		1	10 reps	@9
2	Behind-the-Neck Lat Pulldown	1	12 reps	@7
		1	10 reps	@9
3	Bent Over Row (Barbell)	1	12 reps	@6
		1	10 reps	@8
		2	8 reps	@10
4	Chest Supported Row (Machine)	1	12 reps	@8.5
		2	8 reps	@8.5
5	Dumbbell Row	1	10 reps	@10
		2	8 reps	@10
6	Hammer Curl (Dumbbell)	1	12 reps	@6
		3	10 reps	@10
7	Preacher Curl (Barbell)	1	12 reps	@6
		2	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Chest Fly (Cable)	2	15 reps	@6
		6	10 reps	@10
2	Lat Pulldown (Band)	1	12 reps	@6
		2	8 reps	@8
3	Rear Delt Fly (Cable)	1	12 reps	@6.5
		2	10 reps	@8
4	Incline Bench Press (Barbell)	1	12 reps	@10
		1	8 reps	@10
5	Incline Bench Press (Dumbbell)	1	12 reps	@7
		1	8 reps	@9
Superset
6A	Tricep Rope Push Down (Cable)	1	12 reps	@6
		1	10 reps	@8
		1	18 reps	@8
7	Single Arm Overhead Tricep Extension	1	12 reps	@7
		2	10 reps	@9

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	12 reps	@6.5
		1	10 reps	@7.5
		3	8 reps	@10
2	Leg Extension	1	15 reps	@7
		1	12 reps	@7.5
		2	10 reps	@9
3	Front Squat (Dumbbell)	1	12 reps	@7
		3	10 reps	@9
4	Seated Row (Cable)	1	12 reps	@6
		3	10 reps	@8
5	Leg Curl	1	10 reps	@7
		2	8 reps	@8
6	Hip Abductor (Machine)	1	15 reps	@7
		3	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Close Grip Bench Press (Smith Machine)	1	12 reps	@6.5
		1	10 reps	@7.5
		2	8 reps	@8
2	Lateral Raise (Dumbbell)	1	12 reps	@7
		2	12 reps	@9
3	Shoulder YTWL	1	10 reps	@6
		3	10 reps	@9
4	Close Grip Bench Press (Smith Machine)	1	10 reps	@6
		1	10 reps	@8.5
		1	10 reps	@9
5	Wrist Curls	4	10 reps	@10
6	Tricep Kickback	1	12 reps	@6
		2	12 reps	@9
7	Preacher Curl (Barbell)	1	12 reps	@7.5
		2	10 reps	@9.5
		1	10 reps	@10

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, Cody’s Hypertrophy Strength 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 80 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.

Cody’s Hypertrophy Strength 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.

Cody’s Hypertrophy Strength 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android