Old man Hypertrophy
Hypertrophy program with lower mixed throughout week
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 12 reps | @8 |
| 2 | Bench Press (Dumbbell) | 4 | 15 reps | @8 |
| 3 | Leg Press | 4 | 15 reps | @8 |
| 4 | Leg Extension | 4 | 15 reps | @8 |
| 5 | Overhead Tricep Extension (Cable) | 4 | 15 reps | @8 |
| 6 | Tricep Pushdown (Cable) | 4 | 15 reps | @8 |
| 7 | Standing Calf Raise | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 12 reps | @8 |
| 2 | Seated Row (Cable) | 4 | 15 reps | @8 |
| 3 | Pullover (Machine) | 4 | 15 reps | @8 |
| 4 | Leg Curl | 4 | 15 reps | @8 |
| 5 | Bicep Curl (Dumbbell) | 4 | 15 reps | @8 |
| 6 | Hammer Curl (Dumbbell) | 4 | 15 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Shoulder Press (Dumbbell) | 4 | 12 reps | @8 |
| 2 | Pec Deck (Machine) | 4 | 15 reps | @8 |
| 3 | Chest Supported Row (Machine) | 4 | 15 reps | @8 |
| 4 | Leg Press | 4 | 15 reps | @8 |
| 5 | Leg Curl | 4 | 15 reps | @8 |
| 6 | Lateral Raise (Cable) | 4 | 20 reps | @8 |
| 7 | Rear Delt Fly (Machine) | 4 | 20 reps | @8 |
| 8 | Hyperextension | 3 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 12 reps | @8 |
| 2 | Cable Crossover | 4 | 15 reps | @8 |
| 3 | Lying Leg Curl | 4 | 12 reps | @8 |
| 4 | Bench Press (Close Grip) | 4 | 15 reps | @8 |
| 5 | Dip (Bodyweight) | 4 | 12 reps | @8 |
| 6 | Standing Calf Raise | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 12 reps | — |
| 2 | Chest Supported Row (Machine) | 4 | 12 reps | @8 |
| 3 | Lateral Raise (Cable) | 4 | 20 reps | @8 |
| 4 | Single Leg Press | 4 | 15 reps | @8 |
| 5 | Leg Extension Single Leg | 4 | 15 reps | @8 |
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, Old man 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 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 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.
Old man 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Old man 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
