BeginnerFree

Hypertrophy

Transform your physique in just 8 weeks—32 days of targeted training to unlock your strength and sculpt your ideal body.

Kyle C.· Mar 2026

Free on iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Beginner

Goal

Bodybuilding

Equipment

Full Gym

Session length

60 min

**Hypertrophy Program** Embark on an 8-week journey designed to maximize muscle growth with this comprehensive hypertrophy program. With 32 training days packed with targeted exercises, you'll engage every major muscle group through a variety of movements, including the Incline Bench Press and Wide Grip Lat Pulldown. Each workout is meticulously structured to challenge your limits, ensuring progressive overload and optimal results. Get ready to transform your physique and build the strength you've always desired!

Who it's for

Beginners new to structured strength training

Athletes focused on bodybuilding

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Upper Back

11.7%

Triceps

9.8%

Biceps

9.8%

Hamstrings

9.1%

Chest

7.6%

Lats

7.6%

Glutes

7.6%

Front Delts

7.2%

Quadriceps

6.1%

Middle Delts

4.5%

Rear Delts

3.8%

Forearms

Calves

Lower Back

Adductors

Abductors

1.5%

Abs

1.5%

Week 1 Workouts

#	Exercise	Sets
1	Incline Bench Press (Barbell)	2
2	Chest Fly (Machine)	1
3	Wide Grip Lat Pulldown	2
4	Single Arm Row (Cable)	1
5	T-Bar Row	2
6	Kelso Shrug	2
7	Lateral Raise (Cable)	2
8	Shoulder Press (Machine)	1
9	Preacher Curl (EZ Bar)	2
10	Single Arm Tricep Extension (Cable)	2
11	JM Press	2
12	Reverse Pec Deck	1
13	Hammer Curl (Cable)	2

#	Exercise	Sets
1	Standing Calf Raise	2
2	Leg Extension	2
3	Leg Press	2
4	Hamstring Curl	2
5	Stiff Leg Deadlift	2
6	Hip Adductor (Machine)	2

#	Exercise	Sets
1	Wide Grip Lat Pulldown	2
2	Single Arm Row (Cable)	1
3	T-Bar Row	2
4	Kelso Shrug	2
5	Incline Bench Press (Barbell)	2
6	Chest Fly (Machine)	2
7	Lateral Raise (Cable)	2
8	Shoulder Press (Machine)	1
9	Preacher Curl (EZ Bar)	2
10	Single Arm Tricep Extension (Cable)	2
11	JM Press	1
12	Reverse Pec Deck	2
13	Hammer Curl (Cable)	2

#	Exercise	Sets
1	Standing Calf Raise	2
2	Leg Extension	2
3	Leg Press	2
4	Hamstring Curl	2
5	Stiff Leg Deadlift	2
6	Hip Adductor (Machine)	2

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, 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 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 60 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 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.

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

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

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

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

Free on iOS & Android