IntermediateFree

Hypertrophy Program

Michael D.· Jun 2024

3athletes running this program

Free on iOS & Android

Overview

Length

10 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Women's

Equipment

Full Gym

Session length

70 min

This program is designed for lifters who have 5 days to dedicate to the gym each week, and want to focus on muscle hypertrophy rather than strength. This program will allow some strength gains as long as you are progressively overloading, but will primarily increase muscle size. Week to week focus on progressive overload. For example, if an exercise has a given rep range of 6-8 reps for 3 sets. 150x6,6,6 150x7,7,6 150x8,8,7 By the time you can reach the upper end of the rep range you should somehow progressively overload by adding weight, or focus on technique if you cannot overload on weight. Focus on your form don’t let your form fail if you notice your form is failing rest and wait till your next set. In other words each rep should have perfect form and if it starts to fall off that’s the end of your set. Focus on mind muscle connection and the contraction of your muscles. Focus on the tempo of your set you want your eccentric to really stretch out your muscles. This program has 2 deload weeks (week 1, week 6) both of these weeks focus on your form, recovery, and try not to hit failure on any exercise. Hypertrophy, Bodybuilding - Optional Rest Day Between Lower and Push Day - Mandatory Rest Day After 2nd Leg Day - Check the workouts for Warmups and Specific Instructions on Certain Exercises - Feedback Appreciated

Who it's for

Intermediate athletes ready for a structured program

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

Triceps

9.5%

Upper Back

8.7%

Chest

8.2%

Front Delts

Quadriceps

7.9%

Biceps

7.4%

Glutes

7.1%

Lats

7.1%

Hamstrings

7.1%

Middle Delts

6.8%

Adductors

4.9%

Lower Back

4.5%

Calves

4.3%

Rear Delts

3.9%

Forearms

2.5%

Abs

1.6%

Abductors

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	3	12–15 reps	@7.5
2	Bench Press (Smith Machine)	2	6–8 reps	@7.5
3	Wide Grip Pull-Up	2	8–12 reps	@7.5
4	Cable Crossover	2	12–15 reps	@7.5
5	Chest Supported Row (Machine)	2	8–10 reps	@7.5
6	Tricep Pushdown (Cable)	2	12–15 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	3	12–15 reps	@7.5
2	Incline Bench Press (Dumbbell)	2	10–12 reps	@7.5
3	Shoulder Press (Machine)	2	8–10 reps	@7.5
4	Dip (Bodyweight)	2	8–12 reps	@7.5
5	Pec Deck (Machine)	2	10–12 reps	@7.5
6	Overhead Tricep Extension (Cable)	2	12–15 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Pendlay Row	2	8–10 reps	@7.5
2	Lat Pulldown (Neutral Grip)	2	8–10 reps	@7.5
3	Cable Bicep Curl (EZ Bar)	2	10–12 reps	@7.5
4	Single Arm Preacher Curl	2	12–15 reps	@7.5
5	Reverse Pec Deck	2	10–12 reps	@7.5
6	Incline Curl (Dumbbell)	2	12–15 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Leg Curl	2	8–10 reps	@7.5
2	Squat (Smith Machine)	2	6–8 reps	@7.5
3	Back Extension	2	12–15 reps	@7.5
4	Leg Extension	2	10–12 reps	@7.5
5	Calf Raise (Leg Press)	3	15–20 reps	@8.5
6	Hip Adductor (Machine)	2	12–15 reps	@7.5

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	2	8–10 reps	@7.5
2	Leg Press (45 Degrees)	2	8–10 reps	@7.5
3	Bulgarian Split Squat (Dumbbell)	2	6–8 reps	@7.5
4	Back Extension	2	12–15 reps	@7.5
5	Calf Raise (Leg Press)	3	15–20 reps	@8.5
6	Hip Adductor (Machine)	2	12–15 reps	@7.5

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, 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 10 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 70 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.

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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

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

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