Pats hypertrophy program
Build muscle and strength over your whole body.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Standing Calf Raise | 1 | 12–16 reps | @10 |
| 1 | 10–14 reps | @10 | ||
| 1 | 8–12 reps | @10 | ||
| 2 | Hack Squat | 1 | 8–12 reps | @8.5 |
| 1 | 6–12 reps | @8.5 | ||
| 3 | Bench Press (Dumbbell) | 2 | 8–14 reps | @10 |
| 1 | 6–12 reps | @10 | ||
| 4 | Preacher Curl Machine | 2 | 10–14 reps | @10 |
| 1 | 8–14 reps | @10 | ||
| 1 | 6–12 reps | @10 | ||
| 5 | Shoulder Press Ez Bar | 2 | 8–12 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 6 | Single Arm Tricep Pushdown Against Rail | 2 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 7 | Wide Grip Lat Pulldown | 3 | 8–14 reps | @10 |
| 8 | Shoulder Shrug Dumbbell | 2 | 8–14 reps | @10 |
| 1 | 6–12 reps | @10 | ||
| 9 | Single Arm OH Tricep Extension | 1 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 10 | Lateral Raise (Dumbbell) | 3 | 10–18 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | T Bar Bench Row | 2 | 8–12 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 2 | Cable Core Rotation | 3 | 10–14 reps | @8.5 |
| 3 | Decline Chest Press Machine | 1 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 4 | Reverse Ez Bar Curl | 1 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 5 | Back Extension (Weighted) | 1 | 10–14 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 1 | 6–10 reps | @9 | ||
| 6 | Decline Crunch (Weighted) | 1 | 10–14 reps | @8.5 |
| 1 | 8–12 reps | @8.5 | ||
| 1 | 6–10 reps | @8.5 | ||
| 7 | Finger Curl | 2 | 10–14 reps | @10 |
| 1 | 6–10 reps | @10 | ||
| 8 | Seated Row (Cable) | 1 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 9 | Lat Pulldown (Close Grip) | 1 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 10 | Leg Curl | 1 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 1 | — | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Delt Fly (Cable) | 2 | 10–14 reps | @8.5 |
| 1 | 8–12 reps | @8.5 | ||
| 2 | Bench Press (Dumbbell) | 1 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 3 | Hack Squat | 1 | 8–12 reps | @9 |
| 1 | 6–10 reps | @9 | ||
| 4 | Lateral Raise (Dumbbell) | 1 | 10–16 reps | @10 |
| 1 | 8–14 reps | @10 | ||
| 1 | 6–12 reps | @10 | ||
| 5 | Romanian Deadlift (Barbell) | 1 | 10–14 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 1 | 6–10 reps | @9 | ||
| 6 | Preacher Curl Machine | 1 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 7 | Wide Grip Lat Pulldown | 1 | 10–14 reps | @10 |
| 1 | 8–12 reps | @10 | ||
| 1 | 6–10 reps | @10 | ||
| 8 | Shoulder Shrug Dumbbell | 3 | AMRAP | @10 |
| 9 | Dumbbell Skier | 1 | 10–14 reps | @9 |
| 1 | 8–12 reps | @9 | ||
| 1 | 6–10 reps | @10 | ||
| 10 | Finger Curl | 3 | AMRAP | @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, Pats 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 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 70 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.
Pats hypertrophy program 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.
Pats 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.
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