DEMON MODE | 6-Day Hypertrophy PPL
Unholy volume. Monstrous results.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 8 reps | @9 |
| 2 | 12 reps | @9 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8 reps | — |
| 2 | 12 reps | — | ||
| 3 | Seated Shoulder Press (Dumbbell) | 1 | 8 reps | @9 |
| 2 | 12 reps | @9 | ||
| 4 | V-Handle Tricep Pushdown (Cable) | 1 | 15 reps | @9 |
| 2 | 12 reps | @9 | ||
| 5 | Skull Crusher | 1 | 15 reps | @9 |
| 2 | 12 reps | @9 | ||
| 6 | One Arm Lateral Raise (Cable) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown | 1 | 8 reps | — |
| 2 | 12 reps | — | ||
| 2 | Seated Wide-Grip Row (Cable) | 1 | 8 reps | — |
| 2 | 12 reps | — | ||
| 3 | Chest Supported Row (Machine) | 1 | 8 reps | — |
| 2 | 12 reps | — | ||
| 4 | Face Pull | 3 | 15 reps | @9 |
| 5 | Bicep Curl (Dumbbell) | 3 | 15 reps | @9 |
| 6 | Hammer Curl | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | @9 |
| 2 | 12 reps | @9 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8 reps | @9 |
| 2 | 12 reps | @9 | ||
| 3 | Leg Extension | 1 | 12 reps | — |
| 2 | 15 reps | — | ||
| 4 | Leg Curl | 3 | 15 reps | @9 |
| 5 | Seated Calf Raise | 3 | 15 reps | @9 |
| 6 | Cable Crunch | 3 | 20 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Overhead Press (Barbell) | 1 | 8 reps | @9 |
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 1 | 8 reps | @9 |
| 2 | 12 reps | @9 | ||
| 3 | Incline Bench Press (Dumbbell) | 1 | 8 reps | — |
| 2 | 12 reps | — | ||
| 4 | V-Handle Tricep Pushdown (Cable) | 1 | 15 reps | @9 |
| 2 | 12 reps | @9 | ||
| 5 | Skull Crusher | 1 | 15 reps | @9 |
| 2 | 12 reps | @9 | ||
| 6 | One Arm Lateral Raise (Cable) | 3 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Chest Supported Row (Machine) | 1 | 8 reps | — |
| 2 | 12 reps | — | ||
| 2 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | — |
| 3 | Lat Pulldown | 3 | 12 reps | — |
| 4 | Face Pull | 3 | 15 reps | @9 |
| 5 | Bicep Curl (Dumbbell) | 3 | 15 reps | @9 |
| 6 | Concentration Curl | 2 | 12 reps | — |
| 1 | 12 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 8 reps | @9 |
| 2 | 12 reps | @9 | ||
| 2 | Romanian Deadlift (Barbell) | 1 | 8 reps | @9 |
| 2 | 12 reps | @9 | ||
| 3 | Leg Extension | 3 | 15 reps | — |
| 4 | Leg Curl | 3 | 15 reps | @9 |
| 5 | Seated Calf Raise | 3 | 15 reps | @9 |
| 6 | Leg Raise (Captain's Chair) | 3 | 20 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, DEMON MODE | 6-Day Hypertrophy PPL is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 50 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.
DEMON MODE | 6-Day Hypertrophy PPL is structured around 6 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
DEMON MODE | 6-Day Hypertrophy PPL 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
