Bodybuilding Block
Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 8–10 reps |
| 2 | Leg Extension | 2 | 12–15 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 12–15 reps |
| 4 | Hamstring Curl | 1 | 15–20 reps |
| 5 | Calf Raise (Machine) | 3 | 30+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 2 | AMRAP |
| 2 | T-Bar Row | 2 | 12–15 reps |
| 3 | Standing Pullover (Cable) | 1 | 20+ reps |
| 4 | Preacher Curl (Barbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 8–12 reps |
| 2 | Chest Fly (Machine) | 2 | 12–15 reps |
| 3 | Behind-the-Neck Push Press | 2 | 8–12 reps |
| 4 | Lateral Raise (Dumbbell) | 2 | 12–15 reps |
| 5 | Skull Crusher | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 12–15 reps |
| 2 | Reverse Lunge (Dumbbell) | 2 | 15–20 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 8–10 reps |
| 4 | Lying Leg Curl | 1 | 20+ reps |
| 5 | Seated Calf Raise | 3 | 30+ reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 2 | 8–10 reps |
| 2 | Lat Pulldown (Close Grip) | 2 | 12–15 reps |
| 3 | Chest Supported Row (Machine) | 1 | 20+ reps |
| 4 | Bicep Curl (Dumbbell) | 3 | 12–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 2 | 8–10 reps |
| 2 | Incline Chest Fly (Dumbbell) | 2 | 12–15 reps |
| 3 | Lateral Raise (Cable) | 4 | 20+ reps |
| 4 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
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, Bodybuilding Block 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 garage 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 40 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.
Bodybuilding Block 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bodybuilding Block 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
