BeginnerFree

Hypertrophy

Transform your physique in just 8 weeks with targeted hypertrophy training—build strength, shape your body, and unleash your potential!

· Mar 2026

Free on iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Beginner

Goal

Muscle

Equipment

Full Gym

Session length

90 min

**Hypertrophy Program** Unlock your muscle-building potential with this comprehensive 8-week Hypertrophy program, designed for serious lifters looking to pack on size and strength. With 24 training days, you'll engage in targeted workouts focusing on major muscle groups, utilizing a variety of exercises like the Incline Bench Press, T-Bar Row, and more. Each session combines high-volume sets and progressive overload to maximize growth, ensuring you stay challenged and motivated throughout your journey. Get ready to transform your physique and achieve the gains you've been striving for!

Who it's for

Beginners new to structured strength training

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Hamstrings

10.9%

Glutes

9.1%

Biceps

9.1%

Upper Back

8.2%

Quadriceps

7.3%

Lats

7.3%

Chest

7.3%

Triceps

7.3%

Front Delts

7.3%

Middle Delts

5.5%

Calves

3.6%

Lower Back

3.6%

Adductors

3.6%

Rear Delts

3.6%

Forearms

2.7%

Abductors

1.8%

Abs

1.8%

Week 1 Workouts

#	Exercise	Sets
1	Standing Calf Raise	2
2	Leg Extension	2
3	Leg Press	2
4	Hamstring Curl	2
5	Stiff Leg Deadlift	2
6	Hip Adductor (Machine)	2

#	Exercise	Sets
1	Wide Grip Lat Pulldown	2
2	T-Bar Row	2
3	Incline Bench Press (Smith Machine)	1
4	Chest Fly (Machine)	2
5	Lateral Raise (Cable)	2
6	Shoulder Press (Machine)	1
7	Preacher Curl (EZ Bar)	2
8	JM Press	2
9	Hammer Curl (Cable)	1
10	Reverse Pec Deck	1

#	Exercise	Sets
1	Standing Calf Raise	2
2	Leg Extension	2
3	Leg Press	2
4	Hamstring Curl	2
5	Stiff Leg Deadlift	2
6	Hip Adductor (Machine)	2

#	Exercise	Sets
1	Incline Bench Press (Smith Machine)	1
2	Chest Fly (Machine)	2
3	Chest Supported Row (Machine)	2
4	T-Bar Row	2
5	Lateral Raise (Cable)	2
6	Shoulder Press (Machine)	1
7	Preacher Curl (EZ Bar)	2
8	Tricep Extension (Cable)	2
9	Hammer Curl (Cable)	1
10	Reverse Pec Deck	1

Weeks 2–8 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 8 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.

Hypertrophy is structured around 4 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 8 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

1,000+ free programsStrength, hypertrophy, powerlifting and more — from elite coaches and the community. All free.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android