Destroyer of Worlds
Built on the 2026 ACSM hypertrophy data: a science-driven 5-day bro hybrid split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Incline Bench Press (Smith Machine) | 4 | 6–10 reps | @8 |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps | @8 |
| 3 | Incline Chest Press (Machine) | 3 | 8–12 reps | @8 |
| 4 | Chest Press (Machine) | 3 | 8–12 reps | @8 |
| 5 | Low To High Fly | 3 | 12–15 reps | @8 |
| 6 | Pec Deck (Machine) | 2 | 12–15 reps | @8 |
| 7 | Cable Crunch | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Lat Pulldown (Neutral Grip) | 4 | 6–10 reps | @8 |
| 2 | Lat Pulldown (Single Arm) | 3 | 10–12 reps | @8 |
| 3 | T-Bar Row | 4 | 8–12 reps | @8 |
| 4 | Kelso Shrug | 3 | 10–15 reps | @8 |
| 5 | Helms Row | 3 | 10–15 reps | @8 |
| 6 | High to low row | 3 | 8–12 reps | @8 |
| 7 | Straight Arm Pulldown | 3 | 12–15 reps | @8 |
| 8 | Standing Calf Raise | 4 | 10–15 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 3 | 6–10 reps | @8 |
| 2 | Lateral Raise (Cable) | 4 | 10–15 reps | @8 |
| 3 | Lateral Raise (Machine) | 4 | 12–15 reps | @8 |
| 4 | Reverse Pec Deck | 4 | 12–20 reps | @8 |
| 5 | Rear Delt Fly (Cable) | 3 | 12–20 reps | @8 |
| 6 | Shrug (Barbell) | 4 | 8–12 reps | @8 |
| 7 | Cable Crunch | 4 | 20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pendulum Squat | 4 | 6–10 reps | @8 |
| 2 | Leg Press | 3 | 10–15 reps | @8 |
| 3 | Leg Extension | 3 | 12–15 reps | @8 |
| 4 | Romanian Deadlift (Barbell) | 4 | 6–10 reps | @8 |
| 5 | Leg Curl | 4 | 10–15 reps | @8 |
| 6 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps | @8 |
| 7 | Standing Calf Raise | 4 | 8–12 reps | @8 |
| 8 | Seated Calf Raise | 4 | 12–20 reps | @8 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | JM Press EZ bar | 3 | 6–10 reps | @8 |
| 2 | Overhead Tricep Extension (Cable) | 4 | 8–12 reps | @8 |
| 3 | Single arm reverse grip press down | 3 | 12–15 reps | @8 |
| 4 | Preacher Curl (EZ Bar) | 4 | 6–10 reps | @8 |
| 5 | Bayesian Curl | 3 | 10–15 reps | @8 |
| 6 | Incline Curl (Dumbbell) | 3 | 8–12 reps | @8 |
| 7 | Hammer Curl (Cable) | 3 | 10–15 reps | @8 |
| 8 | Reverse Bicep Curl (EZ Bar) | 3 | 10–12 reps | @8 |
| 9 | Reverse Wrist Curl (Barbell) | 3 | 15–20 reps | @8 |
| 10 | Lateral Raise (Cable) | 3 | 15–20 reps | @8 |
| 11 | Cable Crunch | 4 | 20 reps | @8 |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Destroyer of Worlds is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 90 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.
Destroyer of Worlds 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Destroyer of Worlds 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
