12 week hypertrophy high volume
Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 5 | 0 reps | @10 |
| 2 | Leg Extension | 4 | 0 reps | @10 |
| Superset | ||||
| 3A | Leg Extension | 2 | 0 reps | @10 |
| 3B | Sissy Squat | 2 | 0 reps | @10 |
| 4 | Seated Hamstring Curl | 5 | 0 reps | @10 |
| 5 | Lying Leg Curl | 6 | 0 reps | @10 |
| 6 | Calf Raise (Leg Press) | 8 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 0 reps | @10 |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 0 reps | @10 |
| 3 | Pullover (Machine) | 3 | 0 reps | @10 |
| 4 | Chest Supported T Bar Row | 4 | 0 reps | @10 |
| 5 | Seated Row (Cable) | 6 | 0 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 6 | 0 reps | @10 |
| 7 | Rear Delt Fly (Dumbbell) | 2 | 0 reps | @10 |
| 8 | Shrug (Dumbbell) | 5 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 5 | 0 reps | @10 |
| 2 | Bench Press (Smith Machine) | 3 | 0 reps | @10 |
| 3 | Pec Deck (Machine) | 4 | 0 reps | @10 |
| 4 | Lateral Raise (Machine) | 5 | 0 reps | @10 |
| 5 | Shoulder Press Smith Machine | 3 | 0 reps | @10 |
| Superset | ||||
| 6A | Lateral Raise Machine Standing | 4 | 0 reps | @10 |
| 6B | Lateral Raise (Dumbbell) | 4 | 0 reps | @10 |
| 7 | Front Raise | 2 | 0 reps | @10 |
| Superset | ||||
| 8A | Front Raise | 2 | 0 reps | @10 |
| 8B | Lateral Raise (Cable) | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Tricep Pushdown (Cable) | 4 | 0 reps | @10 |
| 2 | Overhead Tricep Extension (Cable) | 4 | 0 reps | @10 |
| 3 | Overhead Extension (EZ Bar) | 4 | 0 reps | @10 |
| 4 | Seated Dip (Machine) | 3 | 0 reps | @10 |
| 5 | Bayesian Curl | 4 | 0 reps | @10 |
| 6 | Bicep Curl (Barbell) | 4 | 0 reps | @10 |
| 7 | Preacher Curl (Barbell) | 3 | 0 reps | @10 |
| 8 | Hammer Curl (Cable) | 4 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 5 | 0 reps | @10 |
| 2 | Leg Extension | 4 | 0 reps | @10 |
| Superset | ||||
| 3A | Leg Extension | 2 | 0 reps | @10 |
| 3B | Sissy Squat | 2 | 0 reps | @10 |
| 4 | Seated Hamstring Curl | 5 | 0 reps | @10 |
| 5 | Lying Leg Curl | 6 | 0 reps | @10 |
| 6 | Calf Raise (Leg Press) | 8 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown | 4 | 0 reps | @10 |
| 2 | Lat Pulldown (Neutral Grip) | 4 | 0 reps | @10 |
| 3 | Pullover (Machine) | 3 | 0 reps | @10 |
| 4 | Chest Supported T Bar Row | 4 | 0 reps | @10 |
| 5 | Seated Row (Cable) | 6 | 0 reps | @10 |
| 6 | Rear Delt Fly (Machine) | 6 | 0 reps | @10 |
| 7 | Rear Delt Fly (Dumbbell) | 2 | 0 reps | @10 |
| 8 | Shrug (Dumbbell) | 5 | 0 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, 12 week hypertrophy high volume 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 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.
12 week hypertrophy high volume is structured around 6 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.
12 week hypertrophy high volume 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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