IntermediateFree

Pure Upper Body Hypertrophy Program

Science-based hypertrophy program for novice-to-intermediate lifters, blending compound and isolation exercises to optimize muscle growth and long-term progress

Mohammed A.· Jan 2025

150athletes running this program

iOS & Android

Overview

Length

10 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

The purpose of this program is to guide novice lifters transitioning to the intermediate stage in achieving maximum hypertrophy, or muscle growth, through a structured and science-based approach. The program is designed to bridge the gap between beginner and intermediate training by incorporating progressively challenging workouts that focus on both compound and isolation movements. By leveraging principles such as progressive overload, optimal training volume, and proper exercise selection, the program ensures that all major muscle groups are effectively targeted. It provides a balance between strength-building compound lifts (like the bench press) and detail-oriented isolation exercises (like lateral raises and bicep curls) to promote muscular symmetry, endurance, and size. Additionally, this program emphasizes recovery, periodization, and precise technique to prevent injuries and facilitate consistent progress. It caters to lifters who seek to break through plateaus, refine their form, and build a strong foundation for future advanced training. Ultimately, the program aims to empower individuals with a clear, evidence-based path to achieving their physique and strength goals, ensuring both short-term results and long-term sustainability. This program is designed specifically for the upper body for those with knee injuries or those who skip legs 😉.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Upper Back

18.1%

Lats

13.6%

Biceps

13.6%

Triceps

12.5%

Chest

10.3%

Front Delts

9.6%

Middle Delts

8.6%

Abs

5.8%

Rear Delts

5.6%

Forearms

2.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	2	6–10 reps	@8–9
		1	6–10 reps	@9–10
2	Lateral Raise (Cable)	2	10–15 reps	@9
		1	10–15 reps	@10
3	Shoulder Press (Machine)	2	8–10 reps	@8
		1	8–10 reps	@9
4	Chest Fly (Cable)	2	12–15 reps	@9
		1	12–15 reps	@10
5	Tricep Pushdown (Cable)	3	8–12 reps	@9
6	Skull Crusher (Barbell)	1	12–15 reps	@9
		1	12–15 reps	@10
7	Cable Crunch	2	10–15 reps	@9
		1	10–15 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown (Close Grip)	2	6–10 reps	@8.5
		1	6–10 reps	@9
2	T-Bar Row	2	8–10 reps	@8–9
		1	8–10 reps	@9–10
3	Cable Lat Pullover	2	12–15 reps	@8–9
		1	12–15 reps	@9–10
4	Face Pull	2	10–15 reps	@8–9
		1	10–15 reps	@9–10
5	Preacher Curl (Barbell)	2	10–12 reps	@8–9
		1	10–12 reps	@9–10
6	Hammer Curl (Cable)	2	12–15 reps	@9
		1	12–15 reps	@10
7	Shrug (Barbell)	1	10–12 reps	@9
		2	10–12 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	2	6–8 reps	@8
		1	6–8 reps	@9
2	Lateral Raise (Dumbbell)	2	10–15 reps	@9
		1	10–15 reps	@10
3	Incline Chest Fly (Dumbbell)	1	10–15 reps	@8–9
		1	10–15 reps	@9–10
4	Dip (Weighted)	1	12–15 reps	@9
		1	12–15 reps	@10
5	Overhead Tricep Extension (Cable)	2	12–15 reps	@8–9
		1	12–15 reps	@9–10
6	Leg Raise (Captain's Chair)	2	12–15 reps	@9
		1	12–15 reps	@10
7	Abs Crunch (Machine)	1	8–12 reps	@10

#	Exercise	Sets	Reps	Load
1	High Row	2	8–12 reps	@8–9
		1	8–12 reps	@9–10
2	Chest Supported Row (Machine)	2	8–12 reps	@8–9
		1	8–12 reps	@9–10
3	Wide Grip Lat Pulldown	2	8–10 reps	@8–9
		1	8–10 reps	@9–10
4	Bicep Curl (EZ Bar)	2	8–12 reps	@9
		1	8–12 reps	@10
5	Bicep Curl (Cable)	2	12–15 reps	@9
		1	12–15 reps	@10
6	Rear Delt Fly (Cable)	2	12–15 reps	@9
		1	12–15 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, Pure Upper Body 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 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.

Pure Upper Body Hypertrophy Program is structured around 4 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.

Pure Upper Body 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.

Get started

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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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