Intermediate hypertrophy program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 6–12 reps |
| 2 | Behind-the-Neck Push Press | 3 | 6–12 reps |
| 3 | Wide Grip Pull-Up | 3 | 8–15 reps |
| 4 | Pendlay Row | 3 | 6–12 reps |
| Superset | |||
| 5A | Tricep Pushdown (Cable) | 4 | 10–15 reps |
| 5B | Pelican Cable Curl | 4 | 8–12 reps |
| Superset | |||
| 6A | Lateral Raise (Dumbbell) | 3 | 10–15 reps |
| 6B | Cable Crunch | 3 | 12–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Paused) | 3 | 4–6 reps |
| 2 | Good Morning | 3 | 8–15 reps |
| Superset | |||
| 3A | Hyperextension | 3 | 10–15 reps |
| 3B | Hanging Leg Raise | 3 | 15–20 reps |
| Superset | |||
| 4A | Hammer Curl | 4 | 12–15 reps |
| 4B | Neck Curl | 4 | 15–20 reps |
| 4C | Standing Calf Raise | 4 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 4–8 reps |
| 2 | Chin-Up (Weighted) | 3 | 3–5 reps |
| 3 | Chest Supported Row (Dumbbell) | 3 | 10–15 reps |
| Superset | |||
| 4A | Y Raise | 3 | 12–20 reps |
| 4B | Pullover (Dumbbell) | 3 | 8–12 reps |
| Superset | |||
| 5A | Bicep Curl (Cable) | 4 | 8–15 reps |
| 5B | French Press | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 3–5 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| Superset | |||
| 3A | Single Leg Kettlebell Raise | 3 | 20–30 reps |
| 3B | Shrug (Barbell) | 3 | 12–20 reps |
| Superset | |||
| 4A | Leg Curl | 3 | 12–20 reps |
| 4B | Seated Calf Raise | 3 | 10–15 reps |
| 5 | Leg Extension | 3 | 12–20 reps |
| 6 | Decline Crunch (Weighted) | 3 | 10–20 reps |
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, Intermediate hypertrophy program 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.
Intermediate hypertrophy program 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Intermediate hypertrophy program 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
