Spine-Safe Full Body Hypertrophy (5-Day Machine Fo
Build muscle, protect your spine, and return to peak form with a structured 5-day machine-based hypertrophy system.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Press (Machine) | 4 | 8–12 reps | @7–8 |
| 2 | Incline Chest Press (Machine) | 3 | 10–12 reps | @7–8 |
| 3 | Chest Fly (Cable) | 3 | 12–15 reps | @7–8 |
| 4 | Shoulder Press (Machine) | 3 | 10–12 reps | @7–8 |
| 5 | Lateral Raise (Machine) | 3 | 12–15 reps | @7–8 |
| 6 | Tricep Rope Push Down (Cable) | 3 | 12–15 reps | @7–8 |
| 7 | Pallof Press | 3 | 12 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Press | 4 | 10–15 reps | @7–8 |
| 2 | Hack Squat | 4 | 10–12 reps | @7–8 |
| 3 | Leg Extension | 4 | 12–15 reps | @7–8 |
| 4 | Seated Hamstring Curl | 3 | 12–15 reps | @7–8 |
| 5 | Hip Thrust (Machine) | 4 | 10–12 reps | @7–8 |
| 6 | Hip Abductor (Machine) | 3 | 12–15 reps | @7–8 |
| 7 | Hip Adductor (Machine) | 3 | 12–15 reps | @7–8 |
| 8 | Seated Calf Raise | 3 | 12–15 reps | @7–8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 4 | 8–12 reps | @7–8 |
| 2 | Lat Pulldown | 4 | 10–12 reps | @7–8 |
| 3 | Pull-Up (Assisted) | 3 | 8–12 reps | @7–8 |
| 4 | Rear Delt Fly (Machine) | 3 | 12–15 reps | @7–8 |
| 5 | Face Pull | 3 | 12–15 reps | @7–8 |
| 6 | Bicep Curl (Cable) | 3 | 12–15 reps | @7–8 |
| 7 | Dead Bug | 3 | 10 reps | @6–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 4 | 10–12 reps | @7–8 |
| 2 | Glute Bridge (Dumbbell) | 3 | 12 reps | @7–8 |
| 3 | Seated Hamstring Curl | 3 | 12–15 reps | @7–8 |
| 4 | Back Extension | 3 | 12 reps | @6–7 |
| 5 | Leg Extension | 3 | 12–15 reps | @7–8 |
| 6 | Side Plank | 3 | 1 min | @10 |
| 7 | Bird Dog | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 3 | 10–12 reps | @7–8 |
| 2 | Chest Supported Row (Machine) | 3 | 10–12 reps | @7–8 |
| 3 | Lateral Raise (Dumbbell) | 3 | 12–15 reps | @7–8 |
| 4 | Rear Delt Fly (Machine) | 3 | 12–15 reps | @7–8 |
| 5 | Bicep Curl (Machine) | 4 | 10–12 reps | @7–8 |
| 6 | Tricep Extension (Machine) | 4 | 10–12 reps | @7–8 |
| 7 | Face Pull | 2 | 15 reps | @7–8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Spine-Safe Full Body Hypertrophy (5-Day Machine Fo is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Spine-Safe Full Body Hypertrophy (5-Day Machine Fo 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Spine-Safe Full Body Hypertrophy (5-Day Machine Fo 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
