Big Daddy Hypertrophy and Strength
Strength and Hypertrophy full body 3 day program designed to get you strong and add slabs of meat to your frame
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 3 | 20 reps |
| 2 | Seated Row (Cable) | 3 | 20 reps |
| 3 | Lat Pulldown | 3 | 20 reps |
| 4 | Leg Extension | 3 | 20 reps |
| 5 | Leg Curl | 3 | 20 reps |
| 6 | Hip Abductor (Machine) | 1 | 20 reps |
| 7 | Hip Adductor (Machine) | 1 | 20 reps |
| 8 | Standing Calf Raise | 3 | 20 reps |
| 9 | Bicep Curl (Dumbbell) | 3 | 20 reps |
| 10 | Overhead Tricep Extension (Cable) | 3 | 20 reps |
| 11 | One Arm Lateral Raise (Cable) | 3 | 20 reps |
| 12 | Hanging Leg Raise | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Chest Fly (Cable) | 3 | 12 reps |
| Superset | |||
| 2A | Push Up | 3 | 15 reps |
| 3 | Bent Over Row (Barbell) | 3 | 12 reps |
| 4 | Shrug (Dumbbell) | 3 | 12 reps |
| 5 | Rear Delt Fly (Dumbbell) | 3 | 12 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps |
| 7 | Goblet Squat | 3 | 12 reps |
| 8 | Lunge (Dumbbell) | 3 | 12 reps |
| 9 | Hip Abductor (Machine) | 1 | 12 reps |
| 10 | Hip Adductor (Machine) | 1 | 12 reps |
| 11 | Abs Crunch (Bodyweight) | 3 | 15 reps |
| 12 | Incline Curl (Dumbbell) | 3 | 12 reps |
| 13 | Dip (Bodyweight) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 8 reps |
| 2 | 5 reps | ||
| 2 | Incline Bench Press (Barbell) | 1 | 8 reps |
| 2 | 5 reps | ||
| 3 | Leg Press (45 Degrees) | 1 | 8 reps |
| 2 | 5 reps | ||
| 4 | Standing Calf Raise | 1 | 12 reps |
| 1 | 8 reps | ||
| 1 | 5 reps | ||
| 5 | Bicep Curl (Barbell) | 1 | 8 reps |
| 2 | 5 reps | ||
| 6 | Lying Tricep Extension (Barbell) | 1 | 8 reps |
| 2 | 5 reps | ||
| 7 | Lateral Raise (Dumbbell) | 1 | 8 reps |
| 2 | 5 reps | ||
| 8 | Pull-Up (Bodyweight) | 2 | 10 reps |
| 9 | Sit Up | 2 | 20 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, Big Daddy Hypertrophy and 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 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.
Big Daddy Hypertrophy and Strength 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Big Daddy Hypertrophy and 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
