IntermediateFree

Hypertrophy Hybrid

Combines Push/Pull/Legs with Upper/Lower to train all muscle groups 2x/week using optimal volume for hypertrophy, maximizing growth, balance, and recovery.

Bray· May 2025

5athletes running this program

iOS & Android

Overview

Length

4 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

The purpose of this program is to maximize muscle growth during a bulking phase by combining the structure of Push/Pull/Legs (PPL) with the balance and frequency of Upper/Lower training. It’s designed to train each major muscle group twice per week with an evidence-based volume of 14–15 sets, which has been shown to optimize hypertrophy in intermediate to advanced lifters. By distributing training across five focused sessions, the program ensures high-quality work without excessive fatigue or time in the gym. This hybrid structure supports progressive overload, full recovery, and well-rounded development, making it ideal for building size, improving muscle balance, and enhancing overall physique during a calorie surplus. This program uses double progression — aim to increase reps each week, then increase weight once you hit the top of the rep range. • Don’t stress about RPE — it’s just a general effort guide (keep sets challenging but with good form). • Main lifts (like bench and squat): work in the 6–10 rep range. Start at the low end and add 1–2 reps per week. Once you hit 10 reps for all sets, increase weight by ~5 lbs and repeat. • Accessory lifts: use an 8–12 rep range. Add 1–2 reps each week until you hit 12, then increase weight by ~5 lbs.

Who it's for

Intermediate athletes ready for a structured program

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

Triceps

10.5%

Hamstrings

10.2%

Biceps

10%

Upper Back

8.3%

Quadriceps

7.8%

Lats

7.5%

Abs

6.6%

Chest

6.4%

Calves

6.4%

Front Delts

6.4%

Glutes

5.6%

Middle Delts

5.5%

Lower Back

3.9%

Rear Delts

2.8%

Forearms

1.2%

Adductors

0.6%

Abductors

0.3%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	3	10 reps	@7
2	Lat Pulldown	3	8–15 reps	@7
3	Chest Supported Row (Machine)	3	8–15 reps	@7
4	Rear Delt Fly (Cable)	4	8–15 reps	@7
5	Preacher Curl (EZ Bar)	3	8–15 reps	@7
6	Bayesian Curl	3	8–15 reps	@7
7	Hammer Curl	3	8–15 reps	@7
8	Abs Crunch (Weighted)	3	8–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	3	6–12 reps	—
2	Incline Bench Press (Dumbbell)	3	6–12 reps	@7
3	Pec Deck (Machine)	3	6–12 reps	@7
4	Lateral Raise (Cable)	4	8–15 reps	@7
5	Overhead Tricep Extension (Cable)	3	6–12 reps	@7
6	Tricep Rope Push Down (Cable)	3	6–12 reps	@7
7	V-Handle Tricep Pushdown (Cable)	3	6–12 reps	@7
8	Abs Crunch (Weighted)	3	8–12 reps	@7

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	3	6–12 reps	@7
2	Romanian Deadlift (Dumbbell)	3	8–15 reps	@7
3	Belt Squat	3	8–15 reps	@7
4	Hamstring Curl	4	8–15 reps	@7
5	Leg Extension	3	8–15 reps	@7
6	Standing Calf Raise	6	8–15 reps	@7
7	Abs Crunch (Weighted)	4	8–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Smith Machine)	2	6–12 reps	@7
2	Pull-Up (Bodyweight)	2	10 reps	@7
3	Overhead Press (Barbell)	3	6–12 reps	@7
4	Wide Grip Lat Pulldown	2	8–15 reps	@7
5	High Row	2	8–15 reps	@7
6	Pec Deck (Machine)	1	6–12 reps	@8
7	Lateral Raise (Cable)	2	8–15 reps	@7
8	Preacher Curl (EZ Bar)	3	6–12 reps	@7
9	Hammer Curl	2	6–12 reps	@7
10	V-Handle Tricep Pushdown (Cable)	3	8–15 reps	@7
		1	8–1 reps	@7

#	Exercise	Sets	Reps	Load
1	Leg Press	3	6–12 reps	@7
2	Leg Extension	2	8–15 reps	@7
3	Seated Hamstring Curl	1	8–15 reps	@7
		3	8–15 reps	@7
4	Good Morning	4	6–12 reps	@7
5	Standing Calf Raise	6	8–12 reps	@7

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, Hypertrophy Hybrid 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 70 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 Hybrid 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.

Hypertrophy Hybrid 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.

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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