Hypertrophy re-do
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Reverse V Squat | 3 | 12 reps | @7–9.5 |
| 2 | Terminal Knee Extension | 3 | 12 reps | @9 |
| 3 | Leg Press | 3 | 8 reps | @10 |
| 4 | Leg Extension | 3 | 12 reps | @8 |
| 5 | Prowler Push | 3 | 45–120 sec | — |
| 6 | Pallof Press | 3 | 8 reps | — |
| 7 | Abs Crunch (Weighted) | 3 | 8 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Underhand Lat Pulldown | 3 | 12 reps | @10 |
| 2 | Seated Row (Cable) | 3 | 8 reps | @10 |
| 3 | Rear Delt Row | 3 | 12 reps | @8 |
| 4 | Face Pull | 3 | 12 reps | @7.5 |
| 5 | Bicep Curl (EZ Bar) | 3 | 12 reps | @10 |
| 6 | Preacher Curl (Dumbbell) | 3 | 12 reps | @8.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Overhead Press (Machine) | 3 | 12 reps | @10 |
| 2 | Bench Press (Paused) | 3 | 12 reps | @9 |
| 3 | Cable Crossover | 3 | 12 reps | @9 |
| 4 | Lateral Raise (Cable) | 3 | 12 reps | @8.5 |
| 5 | Lying Overhead Tricep Extension (barbell) | 3 | 8 reps | @10 |
| 6 | Tricep Pushdown (Cable) | 3 | 8 reps | @10 |
| 7 | Pallof Press | 3 | 8 reps | @10 |
| 8 | Leg Raise (Captain's Chair) | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 3 | 8 reps | @10 |
| 2 | Glute-Ham Raise | 3 | 12 reps | @10 |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @8.5 |
| 4 | Leg Curl | 3 | 12 reps | @9 |
| 5 | Deadlift (Barbell) | 3 | 8 reps | @8 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 20 min |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Row (Machine) | 3 | 12 reps | @10 |
| 2 | Single Arm High Row (Cable) | 3 | 12 reps | @9 |
| 3 | Rear Delt Fly (Machine) | 3 | 12 reps | @8 |
| 4 | Y Raise | 3 | 12 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 3 | 8 reps | @10 |
| 6 | Preacher Curl (Dumbbell) | 3 | 8 reps | @9.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Pull (dumbbell) | 3 | 12 reps | @9 |
| 2 | Seated Dip (Machine) | 3 | 8 reps | @10 |
| 3 | Cable Crossover | 3 | 12 reps | @10 |
| 4 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 5 | Lying Overhead Tricep Extension (barbell) | 3 | 8 reps | @10 |
| 6 | Tricep Kickback | 3 | 8 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, Hypertrophy re-do 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.
Hypertrophy re-do is structured around 7 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.
Hypertrophy re-do 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
