POWER HYPERTROPHY UPPER LOWER
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 12 reps | 50% |
| 1 | 8 reps | 60% | ||
| 2 | 5 reps | 75% | ||
| 2 | 5 reps | 80% | ||
| 1 | 3 reps | 85% | ||
| 2 | Trap Bar Deadlift | 4 | 5 reps | @8 |
| 3 | Leg Press | 4 | 10–15 reps | @7.5 |
| 4 | Leg Curl | 1 | 10 reps | @7 |
| 1 | 8 reps | @7.5 | ||
| 2 | 6 reps | @8.5 | ||
| 5 | Leg Extension | 1 | 10 reps | @7 |
| 1 | 8 reps | @7.5 | ||
| 2 | 6 reps | @8.5 | ||
| 6 | Standing Calf Raise | 4 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 12 reps | 50% |
| 1 | 8 reps | 60% | ||
| 2 | 5 reps | 75% | ||
| 2 | 5 reps | 80% | ||
| 1 | 3 reps | 85% | ||
| 2 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @8 |
| 3 | Pendlay Row | 5 | 5 reps | @8.5 |
| 4 | Overhead Press (Barbell) | 1 | 10 reps | 50% |
| 1 | 8 reps | 60% | ||
| 2 | 6 reps | 75% | ||
| 5 | Shrug (Barbell) | 4 | 8 reps | @7.5 |
| 6 | Bicep Curl (Cable) | 4 | 25 reps | @6 |
| 7 | Tricep Extension (Cable) | 4 | 25 reps | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 5 | 12 reps | @7.5 |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 20 reps | @8.5 |
| 3 | Single Leg Deadlift | 4 | 8 reps | @7 |
| 4 | Single-Leg Leg Curl | 4 | 15 reps | @7 |
| 5 | Glute Kickback | 4 | 10 reps | @8 |
| 6 | Seated Calf Raise | 4 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 12 reps | @8 |
| 2 | Chest Fly (Dumbbell) | 4 | 12 reps | @7.5 |
| 3 | Lateral Raise (Dumbbell) | 4 | 12 reps | @7.5 |
| 4 | Seated Shoulder Press (Dumbbell) | 4 | 12 reps | @7.5 |
| 5 | Single Arm Row (Dumbbell) | 4 | 12 reps | @8 |
| 6 | Seated Row (Cable) | 4 | 12 reps | @8 |
| 7 | Hammer Curl | 4 | 12 reps | @7.5 |
| 8 | Single Arm Overhead Tricep Extension | 4 | 6 reps | @7.5 |
| 9 | Single Arm Tricep Extension (Cable) | 4 | 6 reps | @7.5 |
| 10 | Bicep Curl (Cable) | 4 | 12 reps | @7.5 |
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, POWER HYPERTROPHY UPPER LOWER 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 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.
POWER HYPERTROPHY UPPER LOWER 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
POWER HYPERTROPHY UPPER LOWER 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
