40 Min. 1.5x/week Upper focused P/P/L hypertrophy
Hypertrophy designed for intermediate advanced who would like to optimize recovery, strength and time spent in the gym.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Overhead Press (Barbell) | 1 | 5 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1B | Lateral Raise (Dumbbell) | 2 | 0 reps | @10 |
| 2 | Bench Press (Dumbbell) | 1 | 8 reps | @9 |
| 1 | 10 reps | @9 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 10 reps | @9 |
| 1 | 12 reps | @9 | ||
| 4 | Overhead Extension (EZ Bar) | 3 | 10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 1 | 5 reps | @9 |
| 1 | 8 reps | @9 | ||
| 1 | 10 reps | @9 | ||
| 2 | Dip (Weighted) | 1 | 8 reps | @9 |
| 1 | 10 reps | @9 | ||
| Superset | ||||
| 3A | Bicep Curl (Cable) | 3 | 10 reps | @10 |
| 3B | Overhead Tricep Extension (Cable) | 3 | 10 reps | @10 |
| Superset | ||||
| 4A | Face Pull | 3 | 0 reps | @10 |
| 4B | Lateral Raise (Cable) | 3 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | @9 |
| 1 | 8 reps | @9 | ||
| 2 | Bent Over Row (Barbell, Paused) | 2 | 8 reps | @9 |
| 1 | 10 reps | @9 | ||
| 3 | Pull-Up (Bodyweight) | 2 | 0 reps | @10 |
| 4 | Incline Curl (Dumbbell) | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | @9 |
| 1 | 8 reps | @9 | ||
| 2 | Squat (Paused) | 2 | 8 reps | @8 |
| 3 | Decline Crunch (Weighted) | 2 | 10 reps | @9 |
| 4 | Decline Crunch | 1 | 0 reps | @10 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, 40 Min. 1.5x/week Upper focused P/P/L 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 8 weeks are fully unlocked.
This program is built around a garage 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 40 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.
40 Min. 1.5x/week Upper focused P/P/L hypertrophy 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
40 Min. 1.5x/week Upper focused P/P/L 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
