Upper/Lower Hypertrophy
Full body hypertrophy and strength program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 2 | 5–8 reps | @8 |
| 1 | 8–12 reps | @9 | ||
| 2 | Incline Bench Press (Barbell) | 3 | 8–12 reps | @8 |
| 3 | Lat Pulldown | 3 | 8–12 reps | @8 |
| 4 | Seated Wide-Grip Row (Cable) | 3 | 8–12 reps | @8 |
| 5 | Incline Curl (Dumbbell) | 3 | 8–10 reps | @8 |
| 6 | Hammer Curl (Dumbbell) | 3 | 12–20 reps | @8 |
| 7 | Tricep Extension (Barbell) | 3 | 12–15 reps | @8 |
| 8 | Lateral Raise (Dumbbell) | 3 | 12–20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Paused) | 2 | 5–8 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 2 | Single Leg Press | 3 | 12–20 reps | @9 |
| 3 | Leg Extension | 3 | 12–20 reps | @9 |
| 4 | Romanian Deadlift (Barbell) | 3 | 8–12 reps | @8 |
| 5 | Standing Calf Raise | 3 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 3 | 8–12 reps | @8 |
| 2 | Lat Pulldown (Close Grip) | 3 | 8–12 reps | @8 |
| 3 | Seated Overhead Press (Barbell) | 3 | 8–12 reps | @8 |
| 4 | Face Pull | 3 | 12–20 reps | @8.5 |
| 5 | Bench Press (Paused) | 2 | 5–8 reps | @8 |
| 1 | 8–12 reps | @10 | ||
| 6 | Chest Fly (Machine) | 3 | 12–20 reps | @8 |
| 7 | Preacher Curl (Barbell) | 3 | 12–15 reps | @8 |
| 8 | Single Arm Pushdown | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Paused) | 3 | 8–12 reps | @8.5 |
| 2 | Goblet Squat | 3 | 12–20 reps | @10 |
| 3 | Leg Curl | 3 | 15–20 reps | @10 |
| 4 | Leg Press (45 Degrees) | 3 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Seated Overhead Press (Barbell) | 2 | 5–8 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| 2 | Lateral Raise (Dumbbell) | 3 | 12–20 reps | @10 |
| 3 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 4 | Preacher Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 5 | Incline Bench Press (Barbell) | 3 | 12–15 reps | @8 |
| 6 | Chest Fly (Machine) | 3 | 12–20 reps | @8 |
| 7 | Meadow Row | 3 | 12–15 reps | @10 |
| 8 | Seated Row (Cable) | 3 | 12–15 reps | @10 |
| 9 | V-Handle Tricep Pushdown (Cable) | 3 | 12–15 reps | @8 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Upper/Lower 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 16 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 120 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.
Upper/Lower Hypertrophy 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Upper/Lower 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
