BeginnerFree

SAITAMA S0 - UL HYPERTROPHY

Julio F.· Feb 2025

iOS & Android

Overview

Length

12 weeks

Days / week

4 days

Level

Beginner

Goal

Muscle

Equipment

Full Gym

Session length

50 min

STAGE 0 This program is designed for complete beginners. If you haven't touched a weight in your life or played any sports at all, or you haven't exercise in a long time, this is your program. If you have some sports background you may want to start on STAGE 1. 1) CONSISTENCY IS KING - Building an exercise routine is the most important thing you need to do. 2)TECHNIQUE - Learn how to perform the lifts correctly. -EXERCISE SELECTION You want to learn fundamental movement patterns (SQUAT, HINGE, PUSH, PULL) performing basic compound lifts & mastering technique on them as much as possible. You will also do some isolation. If you don't have any sports/training experience, you are probably lacking coordination, mobility & strength. So learning proper technique may take a little longer for you, but don't worry, just take your time & do your best, you will improve. I recommend that you start with the basic compound movements (BB Squat, DL/RDL, BB bench, Pull ups) if you can do them with a reasonable range of motion. If you can't, try an easier variation. RECOMMENDED EXERCISES FOR EACH MOVEMENT PATTERN. Choose one of this lifts & stick to it. SQUAT - BB Squat / Hack Squat / Leg Press. HINGE - Deadlift / Romanian Deadlift. PUSH - BB Bench / Dips / DB Bench / Machine Press. PULL - Pull Up / Pulldown / BB Row / Cable Row -PROGRESSION FOCUS FIRST ON IMPROVING TECHNIQUE, choose a weight that feels a bit challenging but one that you can control & and try to perform the lift better each time. ONCE YOUR TECHNIQUE IS SOLID, try adding 1-2kg every workout, & pushing your sets harder within the given rep range. If techinque breaksdown, stop the set. Train consistently, follow the program, eat well & in a 200-300kcal surplus, sleep 8 hours & I guarantee you will progress a lot. -REST INTERVALS 3-4 min between compounds. 1-2 min between isolations. -WARM UPS Do 2/4 ramping sets before each lift. More weight usually needs more warm up sets. For example: If you are going to BB Bench 40kg x5, do: 1) Empty Bar (20Kg) x 8-10 2) 30Kg x 3-5 If you are going to BB Squat 80Kg x 5, do: 1) Empty Bar (20kg) x 10 2) 40 kg x 5 3) 60 kg x 3 If you are going to Deadlift 120kg x 5, do: 1) 40 Kg x 10 2) 60Kg x 8 3) 80Kg x 5 4) 100Kg x 2/3 Warm up sets should feel fairly easy. -FINALLY Do not modify the program parameters. Run this program for as long as you are progressing on it. If you are progressing fine don't change anything. If an exercise stagnates, try adding one set. If progress slows down &/or you feel like you wan't to do more work you may move on to STAGE 1.

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Triceps

10%

Quadriceps

10%

Glutes

10%

Hamstrings

10%

Abs

10%

Front Delts

7.5%

Biceps

7.5%

Chest

Lats

Upper Back

Middle Delts

Calves

Forearms

2.5%

Rear Delts

2.5%

Adductors

2.5%

Lower Back

2.5%

Week 1 Workouts

#	Exercise	Sets	Reps
1	Bench Press (Barbell)	2	4–6 reps
2	Pull-Up (Weighted)	2	4–6 reps
3	Tricep Pushdown (Cable)	2	8–12 reps
4	Bicep Curl (EZ Bar)	2	5–8 reps
5	Lateral Raise (Cable)	2	10–15 reps

#	Exercise	Sets	Reps
1	High Bar Squat (Barbell)	2	4–6 reps
2	Deadlift (Barbell)	2	4–6 reps
3	Decline Sit Up (Weighted)	2	6–12 reps
4	Straight Leg Calf Raise	2	10–15 reps

#	Exercise	Sets	Reps
1	Pull-Up (Weighted)	2	4–6 reps
2	Bench Press (Barbell)	2	4–6 reps
3	Bicep Curl (EZ Bar)	2	5–8 reps
4	Tricep Pushdown (Cable)	2	8–12 reps
5	Lateral Raise (Cable)	2	10–15 reps

#	Exercise	Sets	Reps
1	High Bar Squat (Barbell)	2	4–6 reps
2	Deadlift (Barbell)	2	4–6 reps
3	Straight Leg Calf Raise	2	10–15 reps
4	Decline Sit Up (Weighted)	2	6–12 reps

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, SAITAMA S0 - UL 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 12 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 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.

SAITAMA S0 - UL 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

SAITAMA S0 - UL 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.

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