Strength and hypertrophy program
Designed to help you get generally stronger and also muscular
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 0 reps |
| 2 | Romanian Deadlift (Barbell) | 2 | 0 reps |
| 3 | Leg Press | 2 | 0 reps |
| 4 | Lying Leg Curl | 2 | 0 reps |
| 5 | Leg Extension | 1 | 0 reps |
| 6 | Single Leg Calf Raise | 4 | 0 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Adductor (Machine) | 2 | 0 reps | @10 |
| 2 | Hack Squat | 2 | 0 reps | @10 |
| 3 | Lying Leg Curl | 2 | 0 reps | @10 |
| 4 | Leg Extension | 2 | 0 reps | @10 |
| 5 | Single Leg Calf Raise | 4 | 0 reps | @10 |
| 6 | Abs Crunch (Machine) | 1 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 0 reps | @10 |
| 2 | Lat Pulldown | 2 | 0 reps | @10 |
| 3 | Single Arm Cable Lateral Raises | 4 | 0 reps | @10 |
| 4 | Hammer Curl | 4 | 0 reps | @10 |
| 5 | Overhead Tricep Extension (Cable) | 4 | 0 reps | @10 |
| 6 | Reverse Pec Deck | 2 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shoulder Press (Machine) | 2 | 0 reps | @10 |
| 2 | Chest Press (Machine) | 1 | 0 reps | @10 |
| 3 | Single Arm Row (Cable) | 4 | 0 reps | @10 |
| 4 | Pull-Up (Weighted) | 2 | 0 reps | @10 |
| 5 | Reverse Pec Deck | 2 | 0 reps | @10 |
| 6 | Single Arm Tricep Extension (Cable) | 4 | 0 reps | @10 |
| 7 | Bayesian Curl | 4 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 2 | 0 reps | @10 |
| 2 | Chest Supported Row (Machine) | 2 | 0 reps | @10 |
| 3 | Pec Deck (Machine) | 2 | 0 reps | @10 |
| 4 | Preacher Curl (Dumbbell) | 4 | 0 reps | @10 |
| 5 | V-Handle Tricep Pushdown (Cable) | 2 | 0 reps | @10 |
| 6 | Lateral Raise (Cable) | 4 | 0 reps | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Strength and hypertrophy program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 80 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.
Strength and hypertrophy program 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Strength and hypertrophy program 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
