Hypertrophie program, U/L
Daily Training. Intelligent Recovery. Superior Results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 2 | Low To High Fly | 2 | 5–9 reps |
| 3 | Preacher Curl | 2 | 5–9 reps |
| 4 | Hammer Curl (Dumbbell) | 1 | 5–9 reps |
| 5 | Reverse Pec Deck | 2 | 5–9 reps |
| 6 | Chest Press (Machine) | 2 | 5–9 reps |
| 7 | Wide Grip Lat Pulldown | 1 | 5–9 reps |
| 8 | T-Bar Row | 2 | 5–9 reps |
| 9 | Shoulder Press (Machine) | 1 | 5–9 reps |
| 10 | JM Press (Smith Machine) | 1 | 5–9 reps |
| 11 | Single Arm Tricep Extension (Cable) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 2 | 5–9 reps |
| 2 | Leg Extension | 2 | 5–9 reps |
| 3 | Leg Press | 2 | 5–9 reps |
| 4 | Hamstring Curl | 2 | 5–9 reps |
| 5 | Stiff Leg Deadlift | 2 | 5–9 reps |
| 6 | Hip Abductor (Machine) | 2 | 5–9 reps |
| 7 | Hip Adductor (Machine) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps |
| 3 | Pec Deck (Machine) | 2 | 5–9 reps |
| 4 | Wide Grip Lat Pulldown | 1 | 5–9 reps |
| 5 | T-Bar Row | 2 | 5–9 reps |
| 6 | Reverse Pec Deck | 1 | 5–9 reps |
| 7 | Shoulder Press (Machine) | 1 | 5–9 reps |
| 8 | Preacher Curl | 2 | 5–9 reps |
| 9 | Single Arm Tricep Extension (Cable) | 2 | 5–9 reps |
| 10 | JM Press (Smith Machine) | 1 | 5–9 reps |
| 11 | Hammer Curl (Dumbbell) | 1 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 2 | 5–9 reps |
| 2 | Stiff Leg Deadlift | 2 | 5–9 reps |
| 3 | Hamstring Curl | 2 | 5–9 reps |
| 4 | Leg Extension | 2 | 5–9 reps |
| 5 | Squat (Barbell) | 2 | 5–9 reps |
| 6 | Hip Abductor (Machine) | 2 | 5–9 reps |
| 7 | Hip Adductor (Machine) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 2 | Low To High Fly | 2 | 5–9 reps |
| 3 | Preacher Curl | 2 | 5–9 reps |
| 4 | Hammer Curl (Dumbbell) | 1 | 5–9 reps |
| 5 | Reverse Pec Deck | 2 | 5–9 reps |
| 6 | Chest Press (Machine) | 2 | 5–9 reps |
| 7 | Wide Grip Lat Pulldown | 1 | 5–9 reps |
| 8 | T-Bar Row | 2 | 5–9 reps |
| 9 | Shoulder Press (Machine) | 1 | 5–9 reps |
| 10 | JM Press (Smith Machine) | 1 | 5–9 reps |
| 11 | Single Arm Tricep Extension (Cable) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Standing Calf Raise | 2 | 5–9 reps |
| 2 | Leg Extension | 2 | 5–9 reps |
| 3 | Leg Press | 2 | 5–9 reps |
| 4 | Hamstring Curl | 2 | 5–9 reps |
| 5 | Stiff Leg Deadlift | 2 | 5–9 reps |
| 6 | Hip Abductor (Machine) | 2 | 5–9 reps |
| 7 | Hip Adductor (Machine) | 2 | 5–9 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 2 | 5–9 reps |
| 2 | Incline Bench Press (Smith Machine) | 2 | 5–9 reps |
| 3 | Pec Deck (Machine) | 2 | 5–9 reps |
| 4 | Wide Grip Lat Pulldown | 1 | 5–9 reps |
| 5 | T-Bar Row | 2 | 5–9 reps |
| 6 | Reverse Pec Deck | 1 | 5–9 reps |
| 7 | Shoulder Press (Machine) | 1 | 5–9 reps |
| 8 | Preacher Curl | 2 | 5–9 reps |
| 9 | Single Arm Tricep Extension (Cable) | 2 | 5–9 reps |
| 10 | JM Press (Smith Machine) | 1 | 5–9 reps |
| 11 | Hammer Curl (Dumbbell) | 1 | 5–9 reps |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hypertrophie program, U/L is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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.
Hypertrophie program, U/L is structured around 7 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hypertrophie program, U/L 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
