Pure hypertrophy 5 day program
Hypertrophy program: high frequency arms and delts, this program is best suited towards people who have a great amount of training experience already.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Plat Loaded Machine Chestpress | 4 | 5–8 reps | @7 |
| Superset | ||||
| 2A | Upright Row (Cable) | 3 | 10–15 reps | @7 |
| 2B | Tricep Pushdown (Cable) | 3 | 10–15 reps | @7 |
| 3 | Seated Row (Cable) | 3 | 10–15 reps | @7 |
| 4 | Pull-Up (Neutral Grip, Bodyweight) | 3 | 5–12 reps | @7 |
| Superset | ||||
| 5A | Flat Laying Db Curl | 2 | 10–15 reps | @7 |
| 5B | Incline Seated Lateral Raise | 3 | 10–15 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 2 | 8–12 reps | @7 |
| 2 | Barbell Row | 3 | 6–10 reps | @7 |
| 3 | Pec Deck (Machine) | 4 | 8–12 reps | @7 |
| Superset | ||||
| 4A | Lateral Raise (Cable) | 3 | 10–15 reps | @7 |
| 4B | Bicep Curl (Cable) | 3 | 10–15 reps | @7 |
| 5 | Upright Row (Cable) | 4 | 8–15 reps | @7 |
| 6 | Bench Press (Close Grip) | 3 | 4–6 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hammer Curl | 3 | 10–15 reps | @7 |
| 2 | High Bar Squat (Barbell) | 4 | 5–8 reps | @7 |
| 3 | Walking Lunge (Dumbbell) | 3 | 10–20 reps | @7 |
| 4 | Leg Curl | 3 | 8–15 reps | @7 |
| 5 | Calf Raise (Leg Press) | 4 | 10–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bicep Curl (Dumbbell) | 3 | 8–12 reps | @7 |
| 1B | Partial Incline Press (Dumbbell) | 4 | 5–8 reps | @7 |
| 2 | Lat Pulldown (Single Arm) | 3 | 5–10 reps | @7 |
| 3 | Upright Row (Cable) | 3 | 8–15 reps | @7 |
| 4 | Chest Supported Row (Machine) | 3 | 6–10 reps | @7 |
| 5 | Partial Lateral Raise (Cable) | 3 | 10–20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | JM Press | 3 | 5–10 reps | @7 |
| 1B | Partial Lateral Raise (Cable) | 3 | 12–20 reps | @7 |
| 2 | Leg Press (45 Degrees) | 4 | 8–15 reps | @7 |
| 3 | Leg Extension | 3 | 10–15 reps | @7 |
| 4 | Stiff Leg Deadlift | 2 | 4–6 reps | @7 |
| 5 | Romanian Deadlift (Barbell) | 1 | 4–6 reps | @7 |
| 6 | Calf Raise (Leg Press) | 4 | 10–20 reps | @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, Pure hypertrophy 5 day 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 70 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.
Pure hypertrophy 5 day 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Pure hypertrophy 5 day 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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