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Hypertrophy 2026

by Brian Meldrum

Program Description

**Hypertrophy 2026** is an 8-week program designed to maximize muscle growth and sculpt your physique through a comprehensive blend of strength training and bodyweight exercises. With 24 sessions scheduled over the course of two months, you'll engage in a variety of movements targeting all major muscle groups, ensuring balanced development and improved strength. Each workout lasts approximately 90 minutes, making it a perfect fit for those looking to make a serious commitment to their fitness goals. Suitable for novice lifters, this program provides the guidance and structure needed to achieve impressive results in a full gym setting. Get ready to transform your body and build the muscle you've always wanted!

Program Overview

  • Level
    Novice
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 21, 2025 11:10
  • Last Edited
    Dec 21, 2025 11:41
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Triceps
10.9%
Front Delts
10.9%
Glutes
9.7%
Quadriceps
9.7%
Abs
7.3%
Chest
7.3%
Upper Back
6.4%
Biceps
5.5%
Middle Delts
5.5%
Lats
3.6%
Rear Delts
3.6%
Calves
2.4%
Abductors
2.1%
Forearms
1.8%
Lower Back
0.9%
Adductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
8
Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
8
Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
8
Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
8
Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
8
Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
8
Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
8
Squat (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Shoulder Press (Machine)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
6
Face Pull
3
10 reps
RPE 8
7
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
8
Squat (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
4
6 reps
RPE 8
8
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
4
6 reps
RPE 8
8
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
4
6 reps
RPE 8
8
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
4
6 reps
RPE 8
8
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
4
6 reps
RPE 8
8
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
4
6 reps
RPE 8
8
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
4
6 reps
RPE 8
8
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
8 reps
RPE 8
4
Leg Press
4
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
4
6 reps
RPE 8
8
Abs Crunch (Machine)
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Y Raise
3
10 reps
RPE 8
8
Side Crunch (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Y Raise
3
10 reps
RPE 8
8
Side Crunch (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Y Raise
3
10 reps
RPE 8
8
Side Crunch (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Y Raise
3
10 reps
RPE 8
8
Side Crunch (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Y Raise
3
10 reps
RPE 8
8
Side Crunch (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Y Raise
3
10 reps
RPE 8
8
Side Crunch (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Y Raise
3
10 reps
RPE 8
8
Side Crunch (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Dip (Assisted)
3
15 reps
RPE 8
4
Shoulder Press (Machine)
3
10 reps
RPE 8
5
Leg Press (45 Degrees)
3
8 reps
RPE 9
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Y Raise
3
10 reps
RPE 8
8
Side Crunch (Cable)
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8
4
Leg Press
4 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
7
Seated Calf Raise
4 Sets
6 Reps
@8
8
Abs Crunch (Machine)
1 Set
2 Sets
20 Reps
15 Reps
@8
@8
Day 1
1
Bench Press (Smith Machine)
3 Sets
8 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
3
Shoulder Press (Machine)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Face Pull
3 Sets
10 Reps
@8
7
Abs Crunch (Machine)
1 Set
2 Sets
20 Reps
15 Reps
@8
@8
8
Squat (Barbell)
3 Sets
8 Reps
@8
Day 3
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Dip (Assisted)
3 Sets
15 Reps
@8
4
Shoulder Press (Machine)
3 Sets
10 Reps
@8
5
Leg Press (45 Degrees)
3 Sets
8 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Y Raise
3 Sets
10 Reps
@8
8
Side Crunch (Cable)
3 Sets
10 Reps
@8