subham"s hypertrophy program
ultimate best hypertrophy program based on high volume push pull leg split
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 6 reps | @7 |
| 2 | Lat Pulldown (Single Arm) | 2 | 12 reps | @7 |
| 3 | Wide Grip Lat Pulldown | 2 | 6 reps | @8 |
| 2 | 8 reps | @8 | ||
| 4 | Half Kneeling Moto Row | 2 | 12 reps | @9 |
| 5 | Face Pull | 3 | 15 reps | @9.5 |
| 6 | Chest Supported T Bar Rowing | 3 | 8 reps | @8 |
| 7 | Incline Curl (Dumbbell) | 1 | 12 reps | @9 |
| 2 | 15 reps | @9 | ||
| 8 | Upright Row (Cable) | 2 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 2 | 6 reps | @8 |
| 2 | 8 reps | @9 | ||
| 2 | Behind The Back Lateral Raise (Cable) | 1 | 12 reps | @8.5 |
| 1 | 12 reps | @9 | ||
| 2 | 15 reps | @9 | ||
| 3 | Deficit Push Up | 1 | 15 reps | @8 |
| 1 | — | — | ||
| 4 | Pec Deck (Machine) | 1 | 12 reps | @8 |
| 2 | 15 reps | @9 | ||
| 5 | Shoulder Press (Machine) | 1 | 10 reps | @8 |
| 2 | 12 reps | @9 | ||
| 6 | Single Arm Tricep Extension (Cable) | 1 | 12 reps | @8.5 |
| 2 | 15 reps | @9 | ||
| 7 | Cable Crunch | 1 | 15 reps | @9 |
| 1 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 2 | 4 reps | @7 |
| 1 | 6 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 2 | Leg Extension | 1 | 12 reps | @8.5 |
| 2 | 15 reps | @9 | ||
| 3 | Hip Abductor (Machine) | 2 | 15 reps | @8 |
| 4 | Leg Curl | 1 | 12 reps | @8 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 5 | Standing Calf Raise | 1 | — | @9.5 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | T-Bar Row | 1 | 8 reps | @8 |
| 2 | 10 reps | @9 | ||
| 2 | Bent Over Row (Barbell, Paused) | 3 | 14 reps | @9 |
| 3 | Lat Pulldown | 3 | 12 reps | @8 |
| 4 | Face Pull | 1 | 15 reps | @8 |
| 2 | 15 reps | @9 | ||
| 5 | Back Extension | 1 | 10 reps | @9 |
| 1 | 15 reps | @9 | ||
| 1 | 20 reps | @9 | ||
| 6 | Bicep Curl (Dumbbell) | 1 | 12 reps | @9 |
| 1 | 15 reps | @9 | ||
| 7 | Power Shrug | 1 | 15 reps | @8 |
| 1 | 15 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Behind The Back Lateral Raise (Cable) | 1 | 12 reps | @8 |
| 1 | 12 reps | @9 | ||
| 2 | 15 reps | @9 | ||
| 2 | Incline Bench Press (Dumbbell) | 1 | 8 reps | @8 |
| 2 | 10 reps | @9 | ||
| 3 | Dip (Weighted) | 1 | 10 reps | @8 |
| 1 | 12 reps | @9 | ||
| 4 | Pec Deck (Machine) | 1 | 12 reps | @8 |
| 2 | 15 reps | @9 | ||
| 5 | Single Arm Tricep Extension (Cable) | 1 | 12 reps | @8 |
| 3 | 15 reps | @9 | ||
| 6 | Cable Crunch | 1 | 15 reps | @8 |
| 1 | 20 reps | @9 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pendulum Squat | 1 | 12 reps | @8 |
| 2 | 12 reps | @9 | ||
| 2 | Lying Leg Curl | 1 | 12 reps | @8 |
| 2 | 15 reps | @9 | ||
| 3 | Hip Abductor (Machine) | 1 | 15 reps | @8 |
| 1 | 15 reps | @9 | ||
| 4 | Leg Extension | 1 | 12 reps | @8 |
| 2 | 15 reps | @9 | ||
| 5 | Hip Thrust (Machine) | 1 | 15 reps | @8 |
| 1 | 15 reps | @9 |
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, subham"s 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 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 10 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.
subham"s hypertrophy program is structured around 6 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.
subham"s 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
