IntermediateFree

Pdot’s Hypertrophy Guide

Transform your physique in just 18 weeks with straightforward, effective workouts designed for real growth and lasting results. Get ready to see change!

pdot2op· Jul 2025

1athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

3 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

60 min

Full-body eod hypertrophy split built for precision. Prioritizes weak points, best-in-class exercises, 2–3x/week frequency, and zero bs. 2 sets taken to or proximity of failure (warm-up sets not included) Made for lifters who train with intent — not just on for those on a trend. Bro-science roots, kinesiology brain. Built by Pdot for real muscle.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 3 days per week

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

Muscle engagement

Front

Back

Biceps

12%

Upper Back

Middle Delts

7.7%

Glutes

7.7%

Hamstrings

7.4%

Triceps

7.1%

Front Delts

7.1%

Quadriceps

7.1%

Abs

5.8%

Lats

5.8%

Forearms

4.6%

Chest

4.6%

Calves

4.6%

Adductors

4.3%

Rear Delts

Lower Back

2.5%

Week 1 Workouts

#	Exercise	Sets
1	Bench Press (Barbell)	2
2	Hip Adductor (Machine)	2
3	Calf Raise (Machine)	2
4	Seated Front Raise	2
5	Cable Low Row	2
6	Shrug (Barbell)	2
7	Lateral Raise (Machine)	2
8	Leg Extension	2
9	Overhead Tricep Extension (Cable)	2
10	Bicep Curl (Machine)	2
11	Incline Hammer Curl (Dumbbell)	2
12	Cable Crunch	2
13	Back Extension (Weighted)	2
14	Incline Hammer Curl (Dumbbell)	2
15	Sumo Deadlift (Barbell)	2

#	Exercise	Sets
1	Unilateral Cable Lat Adduction	2
2	Incline Chest Press (Machine)	2
3	JM Press (Smith Machine)	2
4	T-Bar Row	2
5	Single Arm Rear Delt Cable Fly	2
6	Preacher Curl (Dumbbell)	2
7	Lateral Raise (Cable)	2
8	Pendulum Squat	2
9	Leg Curl	2
10	Sumo Deadlift (Barbell)	2
11	Standing Calf Raise	2
12	Abs Crunch (Machine)	2
13	Hip Adductor (Machine)	2
14	Hammer Curl (Dumbbell)	2

#	Exercise	Sets
1	Cable Straight-Arm Pulldown	2
2	Seated High-to-Low Cable Fly	2
3	Tricep Extension (Cable)	2
4	Shoulder Press (Machine)	2
5	Kelso Shrug	2
6	Bicep Curl (Machine)	2
7	Reverse Pec Deck	2
8	Hack Squat	2
9	Single-Leg Leg Curl	2
10	Hip Thrust (Machine)	2
11	Seated Calf Raise	2
12	Abs Crunch (Machine)	2
13	Lateral Raise (Cable)	2
14	Hammer Curl Rope	2

Weeks 2–18 are in the app

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

Common questions

Yes, Pdot’s Hypertrophy Guide is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 60 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.

Pdot’s Hypertrophy Guide is structured around 3 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Pdot’s Hypertrophy Guide 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