Intermediate–AdvancedFree

Absolute Athlete (+Hypertrophy)

Hadyn Wiseman’s Absolute Athlete program, but you do hypertrophy instead with linear compound strength progression.

kal· Feb 2025

38athletes running this program

Free on iOS & Android

Overview

Length

7 weeks

Days / week

3 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

A 3-day program designed to increase your strength in a 7 week cycle, where you increase your training maxes in a timesaving manner. Before doing this, have experience with beginner powerlifting programs and have developed some proper strength in SBD. ## IF YOU WANT TO JOIN, READ THE FOLLOWING (IMPORTANT) ## - Training Usually I take my PRs and subtract it by 5-10kg and input that as my TM. Yes, it'll seem low and you will "reattempt a PR" on the final week, but it is to ensure linear-progression and to not over-estimate it, but you WILL get a new PR after the first cycle. Week 6 you attempt a PR and Week 7 is a deload. Read the text above the exercises too, that is critical. - Accessories This also has accessory movements, each which can be substituted as long as it targets the same muscle group. Accessories aren't mandatory, and can be replaced with anything you like that fits your goals (cardio, sparring, etc.). - Muscle Focus Main focuses outside of strength in SBD are higher focus on chest and quads; benching and squatting twice a week. Singles should always be a pause-lift/explosive- lift, and others are controlled (tap-and-go) movements. Feel free to message me on Instagram (bonemeal777) for any inquiries. Will reply ASAP. (credits to Wiseman for creating the foundation of this program)

Who it's for

Athletes at the Intermediate–Advanced level

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

Triceps

12.7%

Front Delts

12.4%

Quadriceps

11.1%

Chest

10.4%

Glutes

9.3%

Hamstrings

9.3%

Abs

9.2%

Biceps

4.6%

Middle Delts

4.6%

Upper Back

4.1%

Lats

2.5%

Rear Delts

2.2%

Adductors

Lower Back

1.8%

Forearms

1.7%

Calves

1.1%

Abductors

0.8%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	1 rep	85%
		4	3 reps	75%
2	Chin-Up (Weighted)	2	6 reps	@8
3	Bench Press (Close Grip)	3	10 reps	50%
4	Seated Dip (Machine)	2	6 reps	@8
5	Incline Bench Press (Barbell)	2	6 reps	@8
6	Seated Close-Grip Row (Cable)	2	6 reps	@8
7	Rear Delt Fly (Cable)	2	6 reps	@8
8	Chest Fly (Machine)	2	6 reps	@8
9	Lateral Raise (Machine)	2	6 reps	@8
10	Seated Dumbbell Curl	2	6 reps	@8
11	Cable Crunch	1	6 reps	@8
		1	6 reps	@8
		1	6 reps	@8
12	Forearm Curls	1	6 reps	@8
		1	6 reps	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	1 rep	80%
		3	3 reps	75%
2	Wide Grip Lat Pulldown	2	6 reps	@8
3	Bench Press (Barbell)	3	8 reps	60%
4	Single-Leg Lying Leg Curl	1	6 reps	@8
		1	6 reps	@8
		1	6 reps	@8
5	Leg Extension	1	6 reps	@8
		1	6 reps	@8
		1	6 reps	@8
6	Standing Calf Raise	2	6 reps	@8
7	Hammer Curl (Dumbbell)	2	6 reps	@8
8	Tricep Pushdown (Cable)	2	6 reps	@8
9	Decline Crunch (Weighted)	1	6 reps	@8
		1	6 reps	@8
		1	6 reps	@8

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	1 rep	80%
		3	5 reps	60%
2	Squat (Barbell)	3	6 reps	65%
3	Bicep Curl (Barbell)	2	6 reps	@8
4	Romanian Deadlift (Barbell)	1	6 reps	@8
		1	6 reps	@8
		1	6 reps	@8
5	Overhead Press (Machine)	2	6 reps	@8
6	Leg Press (45 Degrees)	1	6 reps	@8
		1	6 reps	@8
		1	6 reps	@8
7	Underhand Rows (Machine)	2	6 reps	@8
8	Shoulder Press (Machine)	2	6 reps	@8
9	Shrug (Barbell)	1	6 reps	@8
		1	6 reps	@8
10	Lateral Raise (Dumbbell)	2	6 reps	@8
11	Side Crunch (Cable)	1	6 reps	@8
		1	6 reps	@8
		1	6 reps	@8

Weeks 2–7 are in the app

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

Common questions

Yes, Absolute Athlete (+Hypertrophy) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 7 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.

Absolute Athlete (+Hypertrophy) 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 7 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Absolute Athlete (+Hypertrophy) 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

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

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

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

Free on iOS & Android