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16 week Hypertrophy PPL

16 week, Easy to follow PPL.

Josh Prince· Feb 2025

5athletes running this program

iOS & Android

Overview

Length

16 weeks

Days / week

5 days

Level

Intermediate, Advanced, Beginner

Goal

Muscle, Women's

Equipment

Full Gym

Session length

60 min

Maximum gains.

Who it's for

Athletes of all experience levels

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Upper Back

14.9%

Triceps

14.1%

Biceps

13.6%

Front Delts

10.6%

Lats

10.3%

Middle Delts

7.6%

Chest

7.5%

Abs

6.2%

Quadriceps

3.3%

Calves

3.3%

Rear Delts

2.9%

Forearms

Glutes

1.8%

Hamstrings

1.3%

Adductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Load
1	Incline Bench Press (Dumbbell)	1	@6
		1	@8
		1	@10
2	Front Raise	1	@6
		1	@8
		1	@10
3	Seated Shoulder Press (Dumbbell)	1	@6
		1	@8
		1	@10
4	Preacher Curl (EZ Bar)	1	@6
		1	@8
		1	@10
5	Chest Fly (Cable)	2	@8
		2	@10
6	Rear Delt Fly (Cable)	2	@6
		1	@8
7	One Arm Lateral Raise (Cable)	1	@6
		1	@8
		1	@10
8	Face Away Cable Curl	1	@6
		1	@8
		1	@10
9	Dip (Bodyweight)	2	@10
10	Reverse Bicep Curl (EZ Bar)	3	—
11	Incline Chest Fly (Dumbbell)	1	@6
		1	@8
		1	@10
12	Lateral Raise (Dumbbell)	1	@6
		1	@8
		1	@10

#	Exercise	Sets	Load
1	Lat Pulldown (Neutral Grip)	1	@6
		1	@8
		1	@10
2	Seated Wide-Grip Row (Cable)	1	@6
		1	@8
		1	@10
3	Single Arm Tricep Extension (Cable)	1	@6
		1	@8
		1	@10
4	V-Handle Tricep Pushdown (Cable)	1	@6
		1	@8
		1	@10
5	T-Bar Row	1	@6
		1	@8
		1	@10
6	Meadow Row	1	@6
		1	@8
		1	@10
7	Katana Extension	1	@6
		1	@8
		1	@10
8	Shrug (Barbell)	1	@6
		1	@8
		1	@10
9	Skull Crusher (Barbell)	1	@6
		1	@8
		1	@10
10	Chest Supported Row (Machine)	1	@6
		1	@8
		1	@10
11	Single Arm High Row (Cable)	1	@6
		1	@8
		1	@10
12	Overhead Tricep Extension (Cable)	1	@6
		1	@8
		1	@10

#	Exercise	Sets
1	Leg Extension	3
2	Single Leg Press	3
3	Calf Raise (Leg Press)	3
4	Standing Calf Raise	3
5	Squat (Barbell)	3
6	Partial Calf Raise	3
7	Cable Crunch	3
8	Hanging Leg Raise	3
9	Hanging Knee Raise	3
10	Side Bend (Dumbbell)	3

#	Exercise	Sets	Load
1	Chest Fly (Cable)	1	@6
		1	@8
		1	@10
2	Single Arm Tricep Extension (Cable)	1	@6
		1	@8
		1	@10
3	Incline Bench Press (Dumbbell)	1	@6
		1	@8
		1	@10
4	V-Handle Tricep Pushdown (Cable)	1	@6
		1	@8
		1	@10
5	Chest Press (Machine)	1	@6
		1	@8
		1	@10
6	Katana Extension	1	@6
		1	@8
		1	@10
7	Overhead Tricep Extension (Cable)	1	@6
		1	@8
		1	@10
8	Hanging Leg Raise	1	@6
		1	@8
		1	@10
9	One Arm Lateral Raise (Cable)	1	@6
		1	@8
		1	@10
10	Seated Shoulder Press (Dumbbell)	1	@6
		1	@8
		1	@10
11	Lateral Raise (Dumbbell)	1	@6
		1	@8
		1	@10
12	Front Raise	1	@6
		1	@8
		1	@10

#	Exercise	Sets	Load
1	Wide Grip Lat Pulldown	1	@6
		1	@8
		1	@10
2	Seated Row (Cable)	1	@6
		1	@8
		1	@10
3	Preacher Curl (EZ Bar)	1	@6
		1	@8
		1	@10
4	Reverse Bicep Curl (EZ Bar)	1	@6
		1	@8
		1	@10
5	Single Arm High Row (Cable)	1	@6
		1	@8
		1	@10
6	Face Pull	1	@6
		1	@8
		1	@10
7	Face Away Cable Curl	1	@6
		1	@8
		1	@10
8	Meadow Row	1	@6
		1	@8
		1	@10
9	T-Bar Row	1	@6
		1	@8
		1	@10
10	Bayesian Curl	1	@6
		1	@8
		1	@10
11	Hammer Curl	1	@6
		1	@8
		1	@10

Weeks 2–16 are in the app

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

Common questions

Yes, 16 week Hypertrophy PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 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.

16 week Hypertrophy PPL 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

16 week Hypertrophy PPL 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

1,000+ 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