Hypertrophy training V.1
a pure hypertrophy 5-day program for a well-rounded physique
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 4 | 8–10 reps |
| 2 | Pendlay Row | 2 | 8–10 reps |
| 3 | Chest Supported Row (Machine) | 2 | 8–10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps |
| 5 | Bicep Curl (Barbell) | 3 | 8–10 reps |
| 6 | Shrug (Dumbbell) | 3 | 8–10 reps |
| 7 | Standing Plate Raise | 3 | 8–10 reps |
| 8 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–10 reps |
| 9 | Reverse Pec Deck | 3 | 8–10 reps |
| 10 | Bicep Curl (Machine) | 3 | 8–10 reps |
| 11 | Wide Grip Lat Pulldown | 3 | 8–10 reps |
| 12 | Lateral Raise (Dumbbell) | 3 | 8–10 reps |
| 13 | Reverse Wrist Curl (Dumbbell) | 4 | 8–16 reps |
| 14 | Wrist Curls | 3 | 8–16 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 8–10 reps |
| 2 | Seated Hamstring Curl | 3 | 8–10 reps |
| 3 | Hip Thrust (Barbell) | 3 | 8–10 reps |
| 4 | Front Squat (Paused) | 2 | 8–10 reps |
| 5 | Bulgarian Split Squat (Dumbbell) | 2 | 8–10 reps |
| 6 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 7 | Hip Abductor (Machine) | 3 | 8–10 reps |
| 8 | Leg Press (45 Degrees) | 2 | 8–10 reps |
| 9 | Standing Calf Raise | 3 | 8–16 reps |
| 10 | Cable Crunch | 3 | 8–12 reps |
| 11 | Side Bend (Dumbbell) | 3 | 8–12 reps |
| 12 | Seated Calf Raise | 3 | 8–14 reps |
| 13 | Hanging Leg Raise | 3 | 1–20 reps |
| 14 | Lunge (Dumbbell) | 3 | 10–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–10 reps |
| 2 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps |
| 3 | Pec Deck (Machine) | 3 | 8–10 reps |
| 4 | Skull Crusher (Barbell) | 2 | 8–10 reps |
| 5 | Bench Press (Close Grip) | 2 | 8–10 reps |
| 6 | Chest Fly (Dumbbell) | 3 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Preacher Curl (Barbell) | 4 | 8–10 reps |
| 2 | Pendlay Row | 2 | 8–10 reps |
| 3 | Chest Supported Row (Machine) | 2 | 8–10 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 8–10 reps |
| 5 | Bicep Curl (Barbell) | 3 | 8–10 reps |
| 6 | Shrug (Dumbbell) | 3 | 8–10 reps |
| 7 | Standing Plate Raise | 3 | 8–10 reps |
| 8 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8–10 reps |
| 9 | Reverse Pec Deck | 3 | 8–10 reps |
| 10 | Bicep Curl (Machine) | 3 | 8–10 reps |
| 11 | Wide Grip Lat Pulldown | 3 | 8–10 reps |
| 12 | Lateral Raise (Dumbbell) | 3 | 8–10 reps |
| 13 | Reverse Wrist Curl (Dumbbell) | 4 | 8–16 reps |
| 14 | Wrist Curls | 3 | 8–16 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Extension | 3 | 8–10 reps |
| 2 | Seated Hamstring Curl | 3 | 8–10 reps |
| 3 | Hip Thrust (Barbell) | 3 | 8–10 reps |
| 4 | Front Squat (Paused) | 2 | 8–10 reps |
| 5 | Bulgarian Split Squat (Dumbbell) | 2 | 8–10 reps |
| 6 | Romanian Deadlift (Barbell) | 3 | 8–10 reps |
| 7 | Hip Abductor (Machine) | 3 | 8–10 reps |
| 8 | Leg Press (45 Degrees) | 2 | 8–10 reps |
| 9 | Standing Calf Raise | 3 | 8–16 reps |
| 10 | Cable Crunch | 3 | 8–12 reps |
| 11 | Side Bend (Dumbbell) | 3 | 8–12 reps |
| 12 | Seated Calf Raise | 3 | 8–14 reps |
| 13 | Hanging Leg Raise | 3 | 1–20 reps |
| 14 | Lunge (Dumbbell) | 3 | 10–20 reps |
| 15 | Incline Bench Press (Barbell) | 2 | 8–10 reps |
| 16 | Overhead Tricep Extension (Cable) | 2 | 8–10 reps |
| 17 | Pec Deck (Machine) | 3 | 8–10 reps |
| 18 | Skull Crusher (Barbell) | 2 | 8–10 reps |
| 19 | Bench Press (Close Grip) | 2 | 8–10 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with built-in coaching notes.
Common questions
Yes, Hypertrophy training V.1 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.
Hypertrophy training V.1 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.
Hypertrophy training V.1 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
