Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Good Morning | 4 | 10 reps | 80% |
| 2 | Bent Over Row (Barbell) | 4 | 10 reps | 75% |
| 3 | Lat Pulldown (Close Grip) | 4 | 10 reps | 80% |
| 4 | High Pull | 4 | 10 reps | 80% |
| 5 | Pull-Up (Assisted) | 4 | 10 reps | 80% |
| 6 | Bench Press (Dumbbell) | 4 | 10 reps | 80% |
| 7 | Incline Chest Fly (Dumbbell) | 4 | 10 reps | 75% |
| 8 | Landmine Press | 4 | 10 reps | 75% |
| Superset | ||||
| 9A | Bosu Rock | 4 | 10 reps | — |
| 9B | Band Pull Apart | 4 | 10 reps | 50% |
| 10 | Core | 3 | 0 reps | — |
| 11 | Cardio | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Suitcase Deadlift | 4 | 10 reps | 75% |
| 2 | Swiss Ball Leg Curl | 4 | 10 reps | @7 |
| 3 | Hip Extension | 4 | 10 reps | 80% |
| 4 | Hip Thrust Machine | 4 | 10 reps | 80% |
| 5 | Seated Hamstring Curl | 4 | 10 reps | 75% |
| 6 | High Feet Leg Press | 4 | 10 reps | 80% |
| 7 | Hip Abductor (Machine) | 4 | 11 reps | 80% |
| 8 | Hip Adductor (Machine) | 4 | 30 reps | 65% |
| 9 | Core | 3 | 5 reps | — |
| 10 | Cardio | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Dumbbell) | 4 | 10 reps | 75% |
| 2 | Standing Shoulder Press (Dumbbell) | 4 | 10 reps | 80% |
| 3 | 3-Way Shoulder Raise | 4 | 10 reps | 75% |
| 4 | Bradford Press | 4 | 10 reps | 80% |
| 5 | Internal/External Shoulder Rotation (Lying) | 4 | 10 reps | 75% |
| 6 | Tricep Extension (Dumbbell) | 4 | 10 reps | 75% |
| 7 | Overhead Tricep Extension (Cable) | 4 | 10 reps | 80% |
| 8 | JM-Skull Crush | 4 | 10 reps | 75% |
| 9 | Tricep Dips Assited | 4 | 12 reps | 80% |
| 10 | Core | 3 | 5 reps | — |
| 11 | Cardio | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Squat | 4 | 10 reps | 80% |
| 2 | Bulgarian Split Squat (Dumbbell) | 4 | 10 reps | 70% |
| 3 | Step-Up (Weighted) | 4 | 10 reps | 80% |
| 4 | Hack Squat | 4 | 10 reps | 80% |
| 5 | Walking Lunge (Dumbbell) | 4 | AMRAP | 50% |
| 6 | Single Leg Press | 4 | 10 reps | 80% |
| 7 | Leg Extension | 4 | 10 reps | 80% |
| 8 | Calf Raise Machine | 4 | 10 reps | 80% |
| 9 | Farmer's Walk (Weighted) | 4 | 1 min | — |
| 10 | Core | 3 | 5 reps | — |
| 11 | Cardio | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Glute Bulgarian Split Squat (Dumbbell) | 4 | 10 reps | 80% |
| 2 | Curl And Hold | 4 | 5 reps | 80% |
| 3 | Incline Curl (Dumbbell) | 4 | 10 reps | 75% |
| 4 | Preacher Curl (EZ Bar) | 4 | 10 reps | 80% |
| 5 | In And Out | 4 | 10 reps | 80% |
| 6 | Meadow Row | 4 | 10 reps | 80% |
| 7 | Face Pull | 4 | 10 reps | 75% |
| 8 | Inverted Row | 4 | AMRAP | — |
| 9 | T-Bar Row | 4 | 10 reps | 80% |
| 10 | Core | 3 | 5 reps | — |
| 11 | Cardio | 1 | 30 min | — |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 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 120 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 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Hypertrophy 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
