IntermediateFree

No BS Hypertrophy Pt.1

iammarpar· Jan 2024

43athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

60 min

Promote overall muscle growth and strength through a well-rounded approach. The program focuses on both upper and lower body exercises, incorporating compound movements and isolation exercises to target various muscle groups. The key objectives include: Muscle Hypertrophy: The program is designed to stimulate muscle growth by incorporating moderate to high rep ranges, promoting metabolic stress, and ensuring sufficient time under tension. Upper and Lower Body Balance: The workout structure ensures a balanced development between the upper and lower body, targeting major muscle groups in each session. Strength Development: Compound exercises like squats, deadlifts, and bench presses are included to promote strength gains, while isolation exercises help target specific muscle groups. Variety and Adaptation: The inclusion of different exercises and rep ranges introduces variety, preventing plateaus and promoting continual adaptation. Flexibility for Individual Preferences: The program is flexible, allowing for adjustments based on individual preferences and progress. Exercises can be substituted, and weights can be adjusted to accommodate various fitness levels. Comprehensive Fitness: By incorporating both strength and hypertrophy training, the program aims to enhance overall fitness, muscular endurance, and functional strength.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

10.1%

Hamstrings

10.1%

Quadriceps

10%

Lats

9.1%

Triceps

8.6%

Glutes

8.5%

Front Delts

8.5%

Chest

8.2%

Middle Delts

7.5%

Biceps

7.3%

Lower Back

3.2%

Rear Delts

2.3%

Calves

2.3%

Abs

1.8%

Adductors

0.9%

Forearms

0.8%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Romanian Deadlift (Barbell)	1	6–10 reps	@8
		1	6–10 reps	@9
		1	6–10 reps	@10
2	Squat (Barbell)	3	5–8 reps	@9
		1	5–8 reps	@10
3	Seated Row (Cable)	3	8–12 reps	@9
		1	8–12 reps	@10
4	Split Squat (Barbell)	3	8–12 reps	@9
5	Seated Calf Raise	1	10–15 reps	@8
		2	10–15 reps	@9
		1	10–15 reps	@10
6	Leg Extension	2	10–15 reps	@9
		1	10–15 reps	@10
7	Upright Row (Cable)	2	6–10 reps	@9
8	Lateral Raise (Dumbbell)	2	8–12 reps	@9
		1	8–12 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	5	5–8 reps	@9
2	Lat Pulldown	3	8–12 reps	@9
		1	8–12 reps	@10
3	Standing Pullover (Cable)	2	8–12 reps	@9
		1	8–12 reps	@10
4	Incline Chest Fly (Dumbbell)	2	10–15 reps	@9
		1	10–15 reps	@10
5	Bent Over Row (Barbell)	2	6–10 reps	@9
		1	6–10 reps	@10
6	Upright Row (Cable)	1	6–10 reps	@9
		1	6–10 reps	@10
7	Bicep Curl (EZ Bar)	2	8–12 reps	@9
		1	8–12 reps	@10
8	Overhead Tricep Extension (Cable)	2	10–15 reps	@9
		1	10–15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Leg Press (45 Degrees)	4	6–10 reps	@9
2	Seated Shoulder Press (Dumbbell)	2	5–8 reps	@9
		1	5–8 reps	@10
3	Chin-Up (Weighted)	3	6–10 reps	@9
		1	6–10 reps	@10
4	Dip (Weighted)	4	6–10 reps	@9
5	Glute Bridge (Barbell)	2	8–12 reps	@9
		1	8–12 reps	@10
6	Face Pull	3	10–15 reps	@9
7	Bicep Curl (Cable)	2	10–15 reps	@9
		1	10–15 reps	@10

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, No BS Hypertrophy Pt.1 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 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.

No BS Hypertrophy Pt.1 is structured around 3 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

No BS Hypertrophy Pt.1 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

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