Intermediate–AdvancedFree

Huyke’s Iron Bible Study

Strength and Hypertrophy program designed to gain muscle mass with a secondary focus on strength.

will huyke· Jun 2025

2athletes running this program

iOS & Android

Overview

Length

5 weeks

Days / week

5 days

Level

Intermediate, Advanced

Goal

Muscle, Women's

Equipment

Full Gym

Session length

80 min

This program utilizes Power and Volume training to maximize hypertrophy throughout the week. Each muscle group will be worked out twice a week. Power first, Volume next. The Power days are controlled and explosive movements. The goal is to maximize weight at the middle of the rep range. For example, if the rep range is 6-8, aim for a weight that will max out at 7 reps. If you can do 8, at 5lbs to the next set. If you fail at 6 take 5lbs off for the next set. Add or remove 5lbs for every rep you can or can't do accordingly. Maximum weight is the goal for these days. Going harder on these days will set up for more hypertrophy during the volume days. The Volume days are focused on deep stretch and failure. The goal of these days are to meet the top of the rep range no matter what. In order to do this, you must utilize partial reps. This means that you reach the stretched position of your workout and use the maximum amount of energy to get out even if its not a full rep. We do want to meet the full ROM for the top rep range. If you fall below the desired rep range, take off 5lbs for every rep below the maximum rep range (i.e. lift 100lbs for 13 reps with 15 rep max, take off 10lbs). The results will only come if you are working with intent. Failure is emphasized to encourage maximum effort. If you have more reps in the tank, then you will not see results. This is a program I found success in, but diet and sleep are still paramount to achieve maximum gains. Good luck and God Speed!

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on building muscle size

Athletes who can train 5 days per week

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

Muscle engagement

Front

Back

Quadriceps

10.7%

Upper Back

10.2%

Triceps

Hamstrings

8.8%

Front Delts

8.6%

Lats

8.6%

Chest

8.2%

Glutes

7.6%

Biceps

6.4%

Calves

5.7%

Abs

4.1%

Middle Delts

3.5%

Rear Delts

2.7%

Forearms

2.5%

Adductors

1.4%

Lower Back

1.4%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Bench Press (Barbell)	4	6 reps	@9
2	Pull-Up (Weighted)	4	6 reps	@8
3	Incline Bench Press (Dumbbell)	3	8 reps	@9
4	Bent Over Row (Barbell)	3	8 reps	@9
5	Chest Fly (Cable)	3	12 reps	@9
6	Lat Pulldown (Single Arm)	3	12 reps	@9
7	Rear Delt Fly (Dumbbell)	3	15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Seated Shoulder Press (Dumbbell)	3	8 reps	@9
Superset
2A	Bicep Curl (EZ Bar)	3	10 reps	@10
2B	Overhead Tricep Extension (Cable)	3	12 reps	@10
3	Lateral Raise (Dumbbell)	4	15 reps	@10
Superset
4A	Preacher Curl (EZ Bar)	3	10 reps	@10
4B	Tricep Pushdown (Cable)	3	12 reps	@10
5	Face Pull	3	15 reps	@10
6	Wrist Curls	3	15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	4	5 reps	@8
2	Romanian Deadlift (Barbell)	4	6 reps	@8
3	Walking Lunge (Dumbbell)	3	10 reps	@8
Superset
4A	Leg Press	3	10 reps	@9.5
4B	Calf Raise (Leg Press)	4	12 reps	@10
5	Seated Calf Raise	3	15 reps	@10
6	Ab Wheel	3	10 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Incline Bench Press (Barbell)	3	8 reps	@9.5
2	Lat Pulldown	3	10 reps	@9.5
Superset
3A	Chest Supported Row (Machine)	3	10 reps	@9
3B	Chest Fly (Dumbbell)	3	12 reps	@9
4	Dip (Bodyweight)	3	—	@10
5	Seated Row (Cable)	3	12 reps	@9
6	Pullover (Dumbbell)	2	15 reps	@10

#	Exercise	Sets	Reps	Intensity
1	Front Squat (Barbell)	3	8 reps	@9
Superset
2A	Leg Curl	3	12 reps	@10
2B	Leg Extension	3	12 reps	@10
Superset
3A	Bulgarian Split Squat (Dumbbell)	3	10 reps	@10
3B	Sissy Squat	3	12 reps	@10
4	Standing Calf Raise	4	15 reps	@10
5	Seated Calf Raise	3	15 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, Huyke’s Iron Bible Study 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.

Huyke’s Iron Bible Study 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.

Huyke’s Iron Bible Study 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.

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