Max’s strength and hypertrophy program
Transform your physique in just 8 weeks—build strength and size with every rep and unlock your true potential. Let's get to work!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps |
| 2 | Incline Chest Fly (Dumbbell) | 3 | 0 reps |
| 3 | Bicep Curl (Barbell) | 4 | 0 reps |
| 4 | Dip (Weighted) | 4 | 0 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 8–10 reps |
| 2 | Bent Over Row (Barbell) | 3 | 8 reps |
| 3 | Seated Shoulder Press (Dumbbell) | 3 | 8 reps |
| 4 | Face Pull | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Single-Leg Leg Curl | 3 | 8–15 reps |
| 2 | High Bar Squat (Barbell) | 4 | 0 reps |
| 3 | Leg Press (45 Degrees) | 3 | 8–10 reps |
| 4 | Reverse Nordic Curl | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 4 | 8 reps |
| 2 | Cable Crossover | 3 | 10 reps |
| 3 | Incline Curl (Dumbbell) | 4 | 10 reps |
| Superset | |||
| 4A | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 4B | Hammer Curl (Dumbbell) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 10 reps |
| 2 | Stiff Leg Deadlift | 3 | 8 reps |
| 3 | Hip Adductor (Machine) | 3 | 15 reps |
| 4 | Standing Calf Raise | 4 | 10 reps |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Max’s strength and 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 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 90 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.
Max’s strength and hypertrophy program 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.
Max’s strength and 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.
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