The Iron Sculptor’s Blueprint
A 4-Week Hypertrophy Surge
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 8 reps | @10 |
| 2 | Incline Chest Press (Machine) | 3 | 8 reps | @10 |
| 3 | Pec Deck (Machine) | 3 | 10–12 reps | @10 |
| 4 | Bench Press (Wide Grip) | 3 | 10–12 reps | @10 |
| 5 | Abs Crunch (Weighted) | 3 | 15 reps | @10 |
| 6 | Leg Raise (Captain's Chair) | 3 | 12–15 reps | @10 |
| 7 | Knee Raise (Captain's Chair) | 3 | 12–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 3 | 8 reps | @10 |
| 2 | Incline Chest Press (Machine) | 3 | 8 reps | @10 |
| 3 | Bench Press (Wide Grip) | 3 | 10–12 reps | @10 |
| 4 | Chest Fly (Cable) | 3 | 10–12 reps | @10 |
| 5 | Bicep Curl (EZ Bar) | 3 | 10–12 reps | @10 |
| 6 | Bicep Curl (Dumbbell) | 2 | 10–12 reps | @10 |
| 7 | Hammer Curl | 3 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Dumbbell) | 4 | 8 reps | @10 |
| 2 | Hack Squat | 3 | 8 reps | @10 |
| 3 | Leg Press (45 Degrees) | 3 | 8 reps | @10 |
| 4 | Leg Curl | 3 | 10 reps | @10 |
| 5 | Leg Extension | 3 | 10 reps | @10 |
| 6 | Seated Calf Raise | 4 | 15 reps | @10 |
| 7 | Hip Adductor (Machine) | 4 | 10 reps | @10 |
| 8 | Hip Abductor (Machine) | 4 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 8 reps | @10 |
| 2 | Seated Row (Cable) | 4 | 8 reps | @10 |
| 3 | Dumbbell Row | 3 | 8 reps | @10 |
| 4 | Chest Supported Row (Machine) | 3 | 10–12 reps | @10 |
| 5 | Back Extension | 4 | 8 reps | @10 |
| 6 | Tricep Extension (Machine) | 3 | 8 reps | @10 |
| 7 | Tricep Extension (Cable) | 3 | 10–12 reps | @10 |
| 8 | Tricep Rope Push Down (Cable) | 3 | 10–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 3 | 8 reps | @10 |
| 2 | Shoulder Press (Plate Loaded) | 3 | 8 reps | @10 |
| 3 | Lateral Raise (Machine) | 3 | 10–12 reps | @10 |
| 4 | Front Raise | 3 | 10–12 reps | @10 |
| 5 | Rear Delt Fly (Machine) | 3 | 10–12 reps | @10 |
| 6 | Shrug (Dumbbell) | 3 | 8 reps | @10 |
| 7 | Bicep Curl (Machine) | 3 | 8 reps | @10 |
| 8 | Bicep Curl (Cable) | 2 | 8–10 reps | @10 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Iron Sculptor’s Blueprint is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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.
The Iron Sculptor’s Blueprint 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Iron Sculptor’s Blueprint 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
