Focused Home Hypertrophy
Utilize dumbbells and a functional trainer from home with Focused Home Hypertrophy—12 weeks to stronger, leaner muscles and a body you’ll be proud to show off.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 3 | 8 reps |
| 1B | Cable Crossover | 3 | 12 reps |
| Superset | |||
| 2A | Seated Overhead Press (Dumbbell) | 3 | 10 reps |
| 2B | Lateral Raise (Dumbbell) | 3 | 15 reps |
| Superset | |||
| 3A | Tricep Rope Push Down (Cable) | 3 | 12 reps |
| 3B | Ring Dip | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Pull-Up (Bodyweight) | 3 | 10 reps |
| 1B | Straight Arm Pulldown | 3 | 12 reps |
| Superset | |||
| 2A | Single Arm Row (Dumbbell) | 3 | 8 reps |
| 2B | Face Pull | 3 | 15 reps |
| Superset | |||
| 3A | Hammer Curl (Dumbbell) | 3 | 12 reps |
| 3B | Bicep Curl (Cable) | 3 | 10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Sumo Squat | 3 | 8 reps |
| 1B | Box Jump | 3 | 10 reps |
| Superset | |||
| 2A | Romanian Deadlift (Dumbbell) | 3 | 10 reps |
| 2B | Glute Kickback (Cable) | 3 | 15 reps |
| Superset | |||
| 3A | Walking Lunge (Dumbbell) | 3 | 12 reps |
| 3B | Cable Crunch | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Arnold Press | 3 | 10 reps |
| 1B | Front Raise | 3 | 12 reps |
| Superset | |||
| 2A | Overhead Tricep Extension (Cable) | 3 | 15 reps |
| 2B | Incline Curl (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 3A | Shrug (Dumbbell) | 3 | 15 reps |
| 3B | Farmer's Walk (Weighted) | 3 | 40 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Clean and Jerk | 3 | 8 reps |
| 1B | Step-Up (Weighted) | 3 | 10 reps |
| Superset | |||
| 2A | Single Arm High Row (Cable) | 3 | 12 reps |
| 2B | Reverse Lunge (Dumbbell) | 3 | 12 reps |
| Superset | |||
| 3A | Standing Calf Raise | 3 | 15 reps |
| 3B | Wood Chop | 3 | 12 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Focused Home 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 12 weeks are fully unlocked.
This is a home workout program. No gym required. 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 50 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.
Focused Home 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Focused Home 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
