Beginner–IntermediateFree

4x U/L Hypertrophy program. Version 1.2

Strength training program

Gustav · Mar 2026

1athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Beginner, Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

For beginner/intermediate

Who it's for

Beginners new to structured strength training

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

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

Muscle engagement

Front

Back

Glutes

12.3%

Hamstrings

11.4%

Quadriceps

10.5%

Triceps

8.8%

Front Delts

Upper Back

Lats

Abs

Chest

5.3%

Biceps

5.3%

Adductors

4.4%

Middle Delts

3.5%

Lower Back

3.5%

Calves

3.5%

Forearms

1.8%

Rear Delts

0.9%

Abductors

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Pec Deck (Machine)	2	6–12 reps	@9
2	High Row	2	6–12 reps	@9
3	Pull-Up (Assisted)	2	6–12 reps	@9
4	Dip (Assisted)	2	6–12 reps	@9
5	Shoulder Press (Machine)	2	6–12 reps	@9
6	Hammer Curl (Cable)	2	6–12 reps	@9
7	Tricep Extension (Cable)	2	6–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	2	6–12 reps	@9
2	Chest Supported Row (Machine)	2	6–12 reps	@9
3	High Row	2	6–12 reps	@9
4	Lateral Raise (Machine)	2	6–12 reps	@9
5	Tricep Extension (Machine)	2	6–12 reps	@9
6	Preacher Curl (Machine)	2	6–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Machine)	2	6–12 reps	@9
2	Leg Extension	2	6–12 reps	@9
3	Leg Curl	2	6–12 reps	@9
4	Squat (Barbell)	2	6–12 reps	@9
5	Back Extension (Weighted)	2	6–12 reps	—
6	Calf Raise (Machine)	2	6–12 reps	@9
7	Step-Up (Weighted)	2	6–12 reps	@9
8	Hip Adductor (Machine)	2	6–12 reps	@9
9	Abs Crunch (Machine)	2	6–12 reps	@9

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	2	6–12 reps	@9
2	Leg Press (45 Degrees)	2	6–12 reps	@9
3	Bulgarian Split Squat	2	6–12 reps	@9
4	Calf Raise (Machine)	2	6–12 reps	@9
5	Glute Kickback (Cable)	2	6–12 reps	@9
6	Hip Adductor (Machine)	2	6–12 reps	@9
7	Abs Crunch (Machine)	2	6–12 reps	@9

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, 4x U/L Hypertrophy program. Version 1.2 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 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 70 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.

4x U/L Hypertrophy program. Version 1.2 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.

4x U/L Hypertrophy program. Version 1.2 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.

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