H12: Hypertrophy & Strength
A 12-week, 4-day hypertrophy and strength program designed to push limits and build serious muscle.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 4 | AMRAP | @10 |
| 2 | Inverted Row | 3 | AMRAP | @10 |
| 3 | Lat Pulldown (Close Grip) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Standing Pullover (Cable) | 2 | 10–12 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Face Pull | 2 | 10–12 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 6 | Incline Curl (Dumbbell) | 2 | 8–12 reps | @9 |
| 7 | Bicep Curl (Barbell) | 1 | 6–8 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 12–15 reps | @7 |
| 2 | 8–10 reps | @9 | ||
| 1 | 6–8 reps | @10 | ||
| 2 | Leg Press | 2 | 8–10 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Hip Thrust (Machine) | 2 | 8–10 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Leg Curl | 2 | 12–15 reps | @9 |
| 1 | 8–10 reps | @10 | ||
| 5 | Seated Calf Raise | 2 | 10–12 reps | @9 |
| 1 | 8–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Military Press (Barbell) | 2 | 10–12 reps | @7 |
| 2 | 6–8 reps | @9 | ||
| 1 | 4–6 reps | @10 | ||
| 2 | Lateral Raise (Dumbbell) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 3 | Reverse Pec Deck | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| Superset | ||||
| 4A | Front Raise | 1 | 8–12 reps | @10 |
| 4B | Shrug (Dumbbell) | 1 | 8–12 reps | @10 |
| 5 | Incline Curl (Dumbbell) | 2 | 10–12 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 6 | Bicep Curl (Barbell) | 1 | 8–10 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Bench Press (Dumbbell) | 2 | 10–12 reps | @7 |
| 2 | 8–10 reps | @9 | ||
| 1 | 4–6 reps | @10 | ||
| 2 | Dip (Bodyweight) | 3 | AMRAP | @10 |
| 3 | Chest Press (Machine) | 1 | 8–10 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 4 | Tricep Pushdown (Cable) | 2 | 8–12 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 5 | Skull Crusher (Barbell) | 1 | 8–12 reps | @9 |
| 1 | 6–8 reps | @10 | ||
| 6 | Overhead Tricep Extension (Dumbbell) | 1 | 6–8 reps | @10 |
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, H12: Hypertrophy & Strength 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 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.
H12: Hypertrophy & Strength 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
H12: Hypertrophy & Strength 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
