Greg's 5-Day Calorie Deficit Hypertrophy Plan
Lose fat, not muscle
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 3 | 10 reps |
| 2 | Dip (Weighted) | 3 | 10 reps |
| 3 | Seated Overhead Press (Barbell) | 3 | 10 reps |
| 4 | Chest Fly (Machine) | 2 | 15 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 6 | Tricep Pushdown (Cable) | 2 | 15 reps |
| 7 | Skull Crusher (Barbell) | 2 | 12 reps |
| 8 | Abs Crunch (Machine) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 3 | 12 reps |
| 2 | Single Arm Row (Dumbbell) | 3 | 12 reps |
| 3 | Chest Supported Row (Machine) | 3 | 12 reps |
| 4 | Straight Arm Pulldown | 2 | 15 reps |
| 5 | Rear Delt Fly (Machine) | 2 | 15 reps |
| 6 | Face Pull | 2 | 15 reps |
| 7 | Preacher Curl (Barbell) | 3 | 12 reps |
| 8 | Bayesian Curl | 2 | 15 reps |
| 9 | Ab Wheel | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hack Squat | 3 | 10 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps |
| 4 | Leg Curl | 2 | 15 reps |
| 5 | Leg Extension | 2 | 15 reps |
| 6 | Glute Kickback | 2 | 15 reps |
| 7 | Standing Calf Raise | 3 | 15 reps |
| 8 | Single Leg Calf Raise (Weighted) | 2 | 15 reps |
| 9 | Back Extension (Weighted) | 2 | 15 reps |
| 10 | Hanging Leg Raise | 2 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 3 | 12 reps |
| 2 | Incline Curl (Dumbbell) | 2 | 12 reps |
| 3 | Single Arm Pushdown | 2 | 15 reps |
| 4 | Overhead Tricep Extension (Dumbbell) | 2 | 12 reps |
| 5 | Lateral Raise (Cable) | 3 | 15 reps |
| 6 | Upright Row (Barbell) | 2 | 12 reps |
| 7 | Hammer Curl (Dumbbell) | 2 | 12 reps |
| 8 | Wrist Curls | 2 | 25 reps |
| 9 | Decline Sit Up (Weighted) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Row (Cable) | 3 | 12 reps |
| 2 | Shrug (Barbell) | 3 | 12 reps |
| 3 | Chest Fly (Machine) | 2 | 15 reps |
| 4 | Face Pull | 2 | 15 reps |
| 5 | Lateral Raise (Dumbbell) | 2 | 20 reps |
| 6 | Leg Extension | 2 | 15 reps |
| 7 | Leg Curl | 2 | 15 reps |
| 8 | Sit Up | 3 | 20 reps |
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, Greg's 5-Day Calorie Deficit Hypertrophy Plan 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.
Greg's 5-Day Calorie Deficit Hypertrophy Plan 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.
Greg's 5-Day Calorie Deficit Hypertrophy Plan 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
