Intermediate–AdvancedFree

Wifey's Strength Training & Hypertrophy Program

Custom 12-week Program for Wifey focused om strength and hypertrophy

Albert Aditya· Jul 2024

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

120 min

This is a 12-week program for Wifey that blends both general strength training and hypertrophy training. The goals of this program are two-fold: Goal 1: To gain general strength in the main lifts for the upper body and lower body: - Squat (Low Bar Squat) - Deadlift (Sumo Deadlift) - Press (Bench Press) - Pull (Pull Up) At the end of the program (Week 12) there will be a test week whereby all the main lifts will be tested through an AMRAP set. Goal 2: To emphasize development of the muscles of the upper and lower body prioritized by Wifey through focused hypertrophy training: - Hamstrings - Glutes - Shoulders (Side & Rear Delts) - Upper Back

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Front Delts

12.3%

Triceps

12%

Upper Back

10.5%

Lats

8.2%

Hamstrings

8.2%

Glutes

7.6%

Middle Delts

7.3%

Chest

Abs

6.9%

Biceps

5.5%

Quadriceps

5.1%

Rear Delts

3.8%

Adductors

2.9%

Abductors

1.1%

Lower Back

1.1%

Forearms

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Paused)	2	3 reps	84%
		2	7 reps	76%
		2	10 reps	67%
Superset
2A	Incline Bench Press (Dumbbell)	4	8–12 reps	@7–9
2B	Chest Supported Rear Delt Fly	4	10–15 reps	@9–10
Superset
3A	Seated Row (Cable)	4	10–15 reps	@8–10
3B	Lying Cable Upright Row	4	10–15 reps	@9–10
Superset
4A	Mag Grip Underhand Pulldowns	4	10–15 reps	@8–10
4B	Overhead Tricep Extension (Cable)	3	10–15 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Squat (Low Bar)	1	3 reps	78%
		1	3 reps	81%
		2	6 reps	67%
2	Paused Machine Hip Thrust	4	10–15 reps	@8–10
3	Bulgarian Split Squat (Dumbbell)	3	12–20 reps	@8–10
Superset
4A	Leg Curl	3	12–20 reps	@9–10
4B	Weighted Situps On Ground	3	12–20 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Ring Pull Up (Neutral Grip)	4	3–5 reps	@7–9.5
2	Ring Chin Ups (Bodyweight)	2	AMRAP	@10
Superset
3A	Ring Push Up	4	10–15 reps	@8–10
3B	Ring Row	4	10–15 reps	@8–10
Superset
4A	Arnold Press	4	8–12 reps	@8–10
4B	Ring Face Pull	4	12–20 reps	@9–10
4C	Lateral Raise (Dumbbell)	4	12–20 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Sumo Deadlift (Barbell)	1	3 reps	78%
		1	3 reps	81%
2	Sumo Deadlift (Soft Touch-And-Go)	2	9 reps	64%
3	Zercher Good Morning	4	10–15 reps	@7–9
4	Wide Stance Leg Press	4	10–15 reps	@7–9.5
5	Lying Leg Raise	3	12–20 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Feet Up Bench Press	4	6–10 reps	@7–9.5
Superset
2A	Single Arm Row (Dumbbell)	4	10–15 reps	@8–10
2B	Chest Supported Lateral Raise	4	10–15 reps	@9–10
Superset
3A	Lat Pulldown (Neutral Grip)	4	10–15 reps	@8–10
3B	Band Face Pull	4	15–25 reps	@9–10
Superset
4A	V-Bar Lat Prayer	3	10–15 reps	@9–10
4B	V-Handle Tricep Pushdown (Cable)	3	10–15 reps	@9–10
4C	Bicep Curl (EZ Bar)	3	10–15 reps	@9–10

#	Exercise	Sets	Reps	Intensity
1	Paused High Bar Squat	3	10 reps	58%
2	Machine Hip Thrust (Banded)	1	6–10 reps	@8–10
		2	10–15 reps	@8–10
		1	15–20 reps	@8–10
Superset
3A	Cable RDL	4	10–15 reps	@8–10
3B	Situps (With Twist)	4	15–20 reps	@9–10
Superset
4A	Glute Kickback (Cable)	3	10–15 reps	@9–10
4B	Glute Medius Kickback	3	10–15 reps	@9–10

Weeks 2–12 are in the app

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

Common questions

Yes, Wifey's Strength Training & 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 12 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 120 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.

Wifey's Strength Training & Hypertrophy Program is structured around 6 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Wifey's Strength Training & 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

11,000+ 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.

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