1(self.webpackChunk_N_E=self.webpackChunk_N_E||[]).push([[6725],{95819:function(e,r,a){"use strict";var t=a(2962),s=a(9008),n=a.n(s),i=a(52322);r.Z=function(e){var r=e.title,a=void 0===r?"Boostcamp App":r,s=e.description,o=void 0===s?"":s,l=e.siteUrl,c=void 0===l?"https://www.boostcamp.app":l,d=e.thumbnailUrl,h=void 0===d?"https://s3.boostcamp.app/images/www/home/Boostcamp_Logo.png":d,m=e.ogImageUrl,p=e.datePublished,u=void 0===p?(new Date).toISOString():p,y=(e.instructor,e.children),g=e.scriptInString,b=e.breadCrumbSchema,w=e.homeFAQSchema,f=e.homeRatingReviewSchema,j=e.itemListSchema,x=e.noindex,N=void 0!==x&&x,v=m||h;return(0,i.jsxs)("div",{children:[(0,i.jsx)(t.PB,{title:a,description:o,canonical:c,noindex:N,openGraph:{url:c,title:a,description:o,site_name:"Boostcamp",images:[{url:v,alt:a}]},twitter:{cardType:"summary_large_image",site:"@boostcamp_app",handle:"@boostcamp_app"},additionalMetaTags:[{name:"twitter:title",content:a},{name:"twitter:description",content:o},{name:"twitter:image",content:v}]}),y,(0,i.jsxs)(n(),{children:[b&&(0,i.jsx)("script",{type:"application/ld+json",id:"schema-breadcrumb",dangerouslySetInnerHTML:{__html:b}}),w&&(0,i.jsx)("script",{type:"application/ld+json",id:"schema-faq",dangerouslySetInnerHTML:{__html:w}}),f&&(0,i.jsx)("script",{type:"application/ld+json",id:"schema-rating-review",dangerouslySetInnerHTML:{__html:f}}),j&&(0,i.jsx)("script",{type:"application/ld+json",id:"schema-item-list",dangerouslySetInnerHTML:{__html:j}}),(0,i.jsx)("script",{type:"application/ld+json",id:"schema-script",dangerouslySetInnerHTML:{__html:g||'\n {\n "@context": "https://schema.org",\n "@type": "WebPage",\n "headline": '.concat(JSON.stringify(a),',\n "description": ').concat(JSON.stringify(o),',\n "datePublished": ').concat(JSON.stringify(u),',\n "image": ').concat(JSON.stringify(h),',\n "publisher": {\n "@type": "Organization",\n "name": "Boostcamp App",\n "url": ').concat(JSON.stringify(c),',\n "logo": {\n "@type": "ImageObject",\n "url": "https://s3.boostcamp.app/images/www/home/Boostcamp_Logo.png"\n }\n }\n }')}})]})]})}},5877:function(e,r,a){"use strict";a.d(r,{Cm:function(){return c},Pe:function(){return d},bI:function(){return h},dl:function(){return l},fG:function(){return m},mP:function(){return p}});var t=a(59499);function s(e,r){var a=Object.keys(e);if(Object.getOwnPropertySymbols){var t=Object.getOwnPropertySymbols(e);r&&(t=t.filter((function(r){return Object.getOwnPropertyDescriptor(e,r).enumerable}))),a.push.apply(a,t)}return a}function n(e){for(var r=1;r<arguments.length;r++){var a=null!=arguments[r]?arguments[r]:{};r%2?s(Object(a),!0).forEach((function(r){(0,t.Z)(e,r,a[r])})):Object.getOwnPropertyDescriptors?Object.defineProperties(e,Object.getOwnPropertyDescriptors(a)):s(Object(a)).forEach((function(r){Object.defineProperty(e,r,Object.getOwnPropertyDescriptor(a,r))}))}return e}var i="https://schema.org",o={"@type":"Organization",name:"Boostcamp App",url:"https://www.boostcamp.app",logo:{"@type":"ImageObject",url:"https://s3.boostcamp.app/images/www/home/Boostcamp_Logo.png"}};function l(e){return JSON.stringify({"@context":i,"@type":"BreadcrumbList",itemListElement:e.map((function(e,r){return{"@type":"ListItem",position:r+1,name:e.name,item:e.url}}))})}function c(e){return JSON.stringify({"@context":i,"@type":"FAQPage",mainEntity:e.map((function(e){return{"@type":"Question",name:e.q,acceptedAnswer:{"@type":"Answer",text:e.a}}}))})}function d(e){return JSON.stringify(n({"@context":i,"@type":"WebPage","@id":"".concat(e.pageUrl,"#webpage"),url:e.pageUrl,name:e.name,headline:e.headline,description:e.description,dateModified:e.dateModified,publisher:o},e.mainEntity?{mainEntity:e.mainEntity}:{}))}function h(e){var r;return JSON.stringify({"@context":i,"@type":"Article","@id":"".concat(e.pageUrl,"#article"),mainEntityOfPage:{"@type":"WebPage","@id":"".concat(e.pageUrl,"#webpage")},headline:e.headline,description:e.description,image:e.image,datePublished:e.datePublished,dateModified:e.dateModified,author:null!==(r=e.author)&&void 0!==r?r:o,publisher:o})}function m(e){var r;return JSON.stringify(n(n({"@context":i,"@type":"Dataset","@id":"".concat(e.pageUrl,"#dataset"),name:e.name,description:e.description,url:e.pageUrl,datePublished:e.datePublished,dateModified:e.dateModified,temporalCoverage:e.temporalCoverage,isAccessibleForFree:null===(r=e.isAccessibleForFree)||void 0===r||r,creator:o,publisher:o,variableMeasured:e.variableMeasured.map((function(e){return{"@type":"PropertyValue",name:e}}))},e.keywords?{keywords:e.keywords}:{}),e.license?{license:e.license}:{}))}function p(e){var r=e.priceModel,a=e.lowestPaidTierUsd,t=e.fallbackDescription;return{"@type":"Offer",price:"paid"===r?(null!==a&&void 0!==a?a:0).toString():"0",priceCurrency:"USD",description:"free"===r?"Free":void 0!==a?"freemium"===r?"Free with paid tier from $".concat(a.toFixed(2),"/mo"):"From $".concat(a.toFixed(2),"/mo"):null!==t&&void 0!==t?t:"freemium"===r?"Free with paid tier":"Paid"}}},32022:function(e,r,a){"use strict";a.r(r),a.d(r,{default:function(){return S}});a(2784);var t=a(41664),s=a.n(t),n=a(95819),i=a(18895),o=a(72619),l=a(33801),c=a(5877),d="https://www.boostcamp.app/best-programs/hypertrophy",h="Best Free Hypertrophy Programs, Compared (2026) | Boostcamp",m="Best Free Hypertrophy Programs: 14 Programs Compared by Split (2026)",p="14 free hypertrophy programs compared by split, days per week, length and level: PHUL, PHAT, Reddit PPL, KONG, Eric Helms and more, with join and rating data from Boostcamp.",u="The biggest difference between hypertrophy programs isn't the exercises, it's how the week is structured: how many days you train, how often each muscle gets hit, and whether heavy strength work is mixed in. Here are 14 free programs grouped by structure, with how many Boostcamp lifters have joined each one.",y="2026-09-27",g="September 27, 2026",b=[{id:"full-body",title:"Full body (2 to 3 days a week)",frequencyLabel:"Each muscle 2 to 3x per week",body:"Every session trains the whole body, usually with one or tw
1o exercises per muscle group. Because each muscle is hit on every training day, you get high frequency from very few gym days.",fits:"Newer lifters, anyone who can only train 2 or 3 days a week, and lifters coming back from a break.",tradeoff:"Sessions get long if you try to add much volume per muscle, so full body programs usually cap weekly sets lower than splits do."},{id:"upper-lower",title:"Upper / lower (4 days a week)",frequencyLabel:"Each muscle 2x per week",body:"Alternate upper-body and lower-body days, typically upper, lower, rest, upper, lower. Each muscle is trained twice a week with room for more exercises per session than full body.",fits:"Late beginners and intermediates who can train 4 days and want a simple, balanced week.",tradeoff:"Upper days carry a lot (chest, back, shoulders, arms), so arm and delt volume can get squeezed unless the program adds emphasis work."},{id:"power-hypertrophy",title:"Power + hypertrophy hybrids (4 to 5 days)",frequencyLabel:"Each muscle 2x per week",body:"Split the week into heavy, low-rep strength days and higher-rep hypertrophy days. PHUL and PHAT are the best-known examples: you build size while keeping a strength focus on the main compound lifts.",fits:"Intermediates who don't want to trade strength for size, and powerlifters running an off-season size block.",tradeoff:"Heavy days are fatiguing, so recovery matters more than on a pure bodybuilding split; sessions on PHAT run long."},{id:"high-frequency",title:"Push / pull / legs and 5 to 6 day splits",frequencyLabel:"Each muscle about 2x per week",body:"Push (chest, shoulders, triceps), pull (back, biceps) and legs, run twice through the week on a 6-day plan, or blended with upper/lower days on 5-day plans like PPLUL. Each session focuses on fewer muscles, so you can do more sets per muscle per session.",fits:"Intermediates with time to train 5 or 6 days who want the most total weekly volume.",tradeoff:"The schedule is the hardest to keep: miss a day and the week shifts. Not the best starting point for true beginners."},{id:"dumbbell-only",title:"Dumbbell-only",frequencyLabel:"Depends on the split",body:"Built entirely around dumbbells, so you can run them at home or in a small gym. Progression comes from reps and set quality as much as from load, since dumbbell jumps are bigger in percentage terms.",fits:"Home lifters, travelers, and anyone without a barbell or machines.",tradeoff:"Heavy lower-body loading is limited by how heavy your dumbbells go."}],w=[{slug:"greg-nuckols-beginner-program",coachSlug:"greg-nuckols",title:"Greg Nuckols Beginner Program",coachName:"Greg Nuckols",structure:"full-body",splitLabel:"Full body",daysPerWeek:3,weeks:12,lengthLabel:"12 weeks",sessionMinutes:60,level:"Beginner",equipment:"Full gym",joined:14117,rating:4.2,ratingCount:2026,summary:"A 3-day full body program from Greg Nuckols with separate Strength and Hypertrophy variations. The Hypertrophy variation keeps the same simple structure with more volume for size.",bestFor:"True beginners who want a size-focused plan from a well-known coach"},{slug:"full-body-powerbuilding-split",coachSlug:"bill-wong",title:"Full Body Powerbuilding Split",coachName:"Dr. Swole",structure:"full-body",splitLabel:"Full body",daysPerWeek:3,weeks:8,lengthLabel:"8 weeks",sessionMinutes:60,level:"Beginner to intermediate",equipment:"Full gym",joined:6902,rating:4.22,ratingCount:462,summary:"Three full body days a week built to add both strength and muscle, from Dr. Swole (Bill Wong).",bestFor:"Beginners to early intermediates who want size and strength on 3 days"},{slug:"ultimate-hypertrophy-programs-novice",coachSlug:"natural-hypertrophy",title:"Ultimate Hypertrophy Programs: Novice",coachName:"Natural Hypertrophy",structure:"full-body",splitLabel:"Full body",daysPerWeek:3,weeks:12,lengthLabel:"12 weeks",sessionMinutes:60,level:"Novice",equipment:"Full gym",joined:4627,rating:4.2,ratingCount:619,summary:"Natural Hypertrophy's 3x per week full body program for novice lifters, mixing compound and isolation work and using supersets to add volume while keeping sessions short.",bestFor:"Novices focused on physique rather than strength numbers"},{slug:"minimum-effective-dose-hypertrophy-program",coachSlug:"dr-pak",title:"Bodybuilding Minimum Effe
1ctive Dose Program",coachName:"Dr. Pak",structure:"full-body",splitLabel:"Full body",daysPerWeek:2,weeks:6,lengthLabel:"6 weeks",sessionMinutes:45,level:"All levels",equipment:"Full gym",joined:2895,rating:4.13,ratingCount:231,summary:'Two 45-minute sessions a week, built for lifters who want to keep building muscle without the time commitment of typical "optimal" training volumes.',bestFor:"Busy lifters who can only train twice a week"},{slug:"alberto-nu-ez-upper-lower-program",coachSlug:"alberto-nunez",title:"Alberto Nu\xf1ez Upper Lower Program",coachName:"Alberto Nu\xf1ez",structure:"upper-lower",splitLabel:"Upper / lower",daysPerWeek:4,weeks:15,lengthLabel:"15 weeks",sessionMinutes:60,level:"Beginner to intermediate",equipment:"Full gym",joined:17958,rating:4.19,ratingCount:1857,summary:"A 4-day upper/lower split from bodybuilding coach Alberto Nu\xf1ez, with variations that shift emphasis to arms and delts, chest and back, or quads.",bestFor:"Lifters who want an upper/lower split with a built-in weak-point emphasis"},{slug:"novice-bodybuilding-program",coachSlug:"muscle-and-strength-pyramid",title:"Novice Bodybuilding Program",coachName:"Dr. Eric Helms",structure:"upper-lower",splitLabel:"Upper / lower",daysPerWeek:4,weeks:12,lengthLabel:"12 weeks",sessionMinutes:60,level:"Beginner to intermediate",equipment:"Full gym",joined:3028,rating:4.18,ratingCount:351,summary:"A 4-day program based on the principles in Eric Helms' book The Muscle and Strength Pyramid: Training.",bestFor:"Evidence-minded beginners who want a program tied to a published training framework"},{slug:"basement-bodybuilding-upper-lower-program",coachSlug:"basement-bodybuilding",title:"Basement Bodybuilding: Upper Lower Program",coachName:"Basement Bodybuilding",structure:"upper-lower",splitLabel:"Upper / lower",daysPerWeek:4,weeks:8,lengthLabel:"8 weeks",sessionMinutes:60,level:"Beginner to intermediate",equipment:"Full gym",joined:2752,rating:4.38,ratingCount:237,summary:"A 4-day upper/lower split aimed at adding mass and building an aesthetic physique. The highest-rated upper/lower program on this list.",bestFor:"Lifters who want a straightforward 8-week upper/lower mass block"},{slug:"phul-4-day-split",coachSlug:"brandon-campbell",title:"PHUL (Power Hypertrophy Upper Lower)",coachName:"Brandon Campbell",structure:"power-hypertrophy",splitLabel:"Power + hypertrophy, upper / lower",daysPerWeek:4,weeks:12,lengthLabel:"12 weeks",sessionMinutes:60,level:"Intermediate",equipment:"Full gym",joined:32321,rating:4.21,ratingCount:3121,summary:"Two heavy power days (upper and lower) and two higher-rep hypertrophy days (upper and lower) each week. The most-joined free hypertrophy-focused program on Boostcamp.",bestFor:"Intermediates who want size without giving up strength on 4 days"},{slug:"phat",coachSlug:"layne-norton",title:"PHAT (Power Hypertrophy Adaptive Training)",coachName:"Layne Norton",structure:"power-hypertrophy",splitLabel:"Power + hypertrophy, 5 days",daysPerWeek:5,weeks:4,lengthLabel:"4-week cycle, repeatable",sessionMinutes:90,level:"Intermediate to advanced",equipment:"Full gym",joined:16020,rating:4.31,ratingCount:1772,summary:"Dr. Layne Norton's 5-day plan: two power days followed by three hypertrophy days. Sessions are the longest on this list, at about 90 minutes.",bestFor:"Experienced lifters with time for long sessions who want strength and size together"},{slug:"reddit-ppl",coachSlug:"r-fitness",title:"Reddit PPL",coachName:"r/Fitness",structure:"high-frequency",splitLabel:"Push / pull / legs",daysPerWeek:6,weeks:12,lengthLabel:"12 weeks",sessionMinutes:75,level:"Intermediate",equipment:"Full gym",joined:25299,rating:4.27,ratingCount:2588,summary:"The unofficial r/Fitness push/pull/legs program, run twice a week with linear progression on the main lifts.",bestFor:"Lifters who can train 6 days and want a proven, well-documented PPL"},{slug:"12-week-hypertrophy",coachSlug:"alex-bromley",title:"KONG: Savage Size in 12 Weeks",coachName:"Alex Bromley",structure:"high-frequency",splitLabel:"5-day split",daysPerWeek:5,weeks:12,lengthLabel:"12 weeks (3 x 4-week blocks)",sessionMinutes:75,level:"Intermediate",equipment:"Full gym",joined:20483,rating:4.3
16,ratingCount:3686,summary:"Alex Bromley's 12-week size program, built as three 4-week blocks. The most-rated program on this list, averaging 4.36 stars across 3,686 ratings.",bestFor:"Intermediates who want a structured, block-based 12-week size phase"},{slug:"push-pull-legs-upper-lower-pplul",coachSlug:"bill-wong",title:"Push Pull Legs Upper Lower (PPLUL)",coachName:"Dr. Swole",structure:"high-frequency",splitLabel:"PPL + upper / lower",daysPerWeek:5,weeks:8,lengthLabel:"8 weeks",sessionMinutes:60,level:"Intermediate",equipment:"Full gym",joined:12866,rating:4.13,ratingCount:1239,summary:"Dr. Swole's 5-day hybrid: a push, pull and legs day followed by an upper and a lower day, so each muscle still gets trained about twice a week on 5 days instead of 6.",bestFor:"Lifters who like PPL but can only commit to 5 days"},{slug:"intermediate-bodybuilding-program",coachSlug:"muscle-and-strength-pyramid",title:"Intermediate Bodybuilding Program",coachName:"Dr. Eric Helms",structure:"high-frequency",splitLabel:"5-day split",daysPerWeek:5,weeks:12,lengthLabel:"12 weeks",sessionMinutes:60,level:"Intermediate",equipment:"Full gym",joined:7937,rating:4.19,ratingCount:912,summary:"The 5-day follow-up to Eric Helms' novice program, based on The Muscle and Strength Pyramid: Training.",bestFor:"Lifters finishing the Novice Bodybuilding Program who want the next step"},{slug:"dumbbell-p-p-l",coachSlug:"r-fitness",title:"Dumbbell PPL",coachName:"r/Fitness",structure:"dumbbell-only",splitLabel:"Push / pull / legs",daysPerWeek:3,weeks:8,lengthLabel:"8 weeks",sessionMinutes:45,level:"Beginner to intermediate",equipment:"Dumbbells only",joined:11839,rating:4.08,ratingCount:983,summary:"A beginner-friendly push/pull/legs program using only dumbbells, 3 days a week in about 45 minutes.",bestFor:"Home lifters with a set of dumbbells and no barbell"}],f=w.reduce((function(e,r){return e+r.joined}),0),j=[{q:"What is the best free hypertrophy program?",a:"It depends on how many days you can train. On 3 days, Greg Nuckols' Beginner Program (Hypertrophy variation) or Natural Hypertrophy's Novice program. On 4 days, PHUL if you also want strength, or Alberto Nu\xf1ez's Upper Lower Program if you want pure size. On 5 to 6 days, Reddit PPL or KONG. Among free hypertrophy-focused programs on Boostcamp, PHUL has been joined by the most lifters (32,321 as of September 2026) and KONG has the most ratings, averaging 4.36 stars from 3,686."},{q:"How many days a week should I train for hypertrophy?",a:"Research reviews suggest training each muscle at least twice a week tends to beat once a week (Schoenfeld, Ogborn and Krieger, Sports Medicine, 2016), and that when total weekly volume is matched, frequency beyond that matters less (Schoenfeld, Grgic and Krieger, Journal of Sports Sciences, 2019). In practice that means 3 full body days, 4 upper/lower days, or a 5 to 6 day split can all work. Pick the one you can actually keep up with."},{q:"What's the difference between PHUL and PHAT?",a:"Both mix heavy strength days with higher-rep hypertrophy days. PHUL is 4 days a week (two power days, two hypertrophy days, split upper and lower) with roughly 60-minute sessions. PHAT is 5 days (two power days, then three hypertrophy days) with sessions closer to 90 minutes. PHUL is the easier one to recover from and fit into a week; PHAT has more total volume."},{q:"Is PPL or upper/lower better for building muscle?",a:"Both train each muscle about twice a week, so the growth stimulus can be similar. Upper/lower does it in 4 days; PPL needs 6 (or 5 with a hybrid like PPLUL) but gives each muscle more sets per session. If you can reliably train 6 days, PPL lets you fit more volume. If your schedule is less predictable, upper/lower is easier to stick with."},{q:"Are these programs really free?",a:"Yes. All 14 programs on this page are free on Boostcamp, including the progression logic and the workout tracker you log them in. Boostcamp Pro ($59.99/year or $14.99/month) adds analytics like the Strength Score and per-muscle volume heatmap plus 20+ exclusive coach programs, but none of the programs here require it."},{q:"Can I build muscle with a dumbbell-only program?",a:"Yes, as long as you keep progressing, adding reps or sets when you can't add weight. The r/Fitness Dumbbell PPL is the most-joined dumbbell-only program on Boostcamp (11,839 lifters as of September 2026). The main limit is lower-body loading once your legs outgrow your heaviest dumbbells."},{q:"Where do the numbers on this page come from?",a:'From Boostcamp\'s own program library, pulled on September 27, 2026. "Joined" is how many lifters have started each program in the Boostcamp app (not how many finished it). Ratings are the in-app average and the number of ratings. Weeks, days per week and session length come from each program as published by its coach.'}],x=a(86117),N=a.n(x),v=a(52322),k=function(e){return e.toLocaleStr
1ing("en-US")},P=function(e){var r=e.program,a=e.children;return(0,v.jsx)(s(),{href:(0,l.cL)(r.coachSlug,r.slug),children:(0,v.jsx)("a",{className:N().programLink,children:a})})},L=function(){var e=(0,i.v)().openAppStore,r=function(){(0,o.QV)("best-programs/hypertrophy"),e()},a=(0,c.dl)([{name:"Home",url:"https://www.boostcamp.app"},{name:"Programs",url:"https://www.boostcamp.app/programs"},{name:"Best free hypertrophy programs",url:d}]),t=(0,c.Cm)(j),x=(0,c.Pe)({pageUrl:d,name:h,headline:m,description:p,dateModified:y}),L=JSON.stringify({"@context":"https://schema.org","@type":"ItemList",name:m,numberOfItems:w.length,itemListElement:w.map((function(e,r){return{"@type":"ListItem",position:r+1,url:"https://www.boostcamp.app".concat((0,l.cL)(e.coachSlug,e.slug)),name:e.title}}))});return(0,v.jsxs)(n.Z,{title:h,description:p,siteUrl:d,scriptInString:x,breadCrumbSchema:a,homeFAQSchema:t,children:[(0,v.jsx)("script",{type:"application/ld+json",dangerouslySetInnerHTML:{__html:L}}),(0,v.jsxs)("div",{className:N().page,children:[(0,v.jsxs)("nav",{className:N().breadcrumb,"aria-label":"Breadcrumb",children:[(0,v.jsx)(s(),{href:"/",children:(0,v.jsx)("a",{className:N().breadcrumbLink,children:"Home"})}),(0,v.jsx)("span",{className:N().breadcrumbSep,children:"\u203a"}),(0,v.jsx)(s(),{href:"/programs",children:(0,v.jsx)("a",{className:N().breadcrumbLink,children:"Programs"})}),(0,v.jsx)("span",{className:N().breadcrumbSep,children:"\u203a"}),(0,v.jsx)("span",{className:N().breadcrumbCurrent,children:"Free hypertrophy programs"})]}),(0,v.jsx)("header",{className:N().hero,children:(0,v.jsxs)("div",{className:N().heroInner,children:[(0,v.jsx)("h1",{className:N().h1,children:m}),(0,v.jsx)("p",{className:N().tagline,children:u}),(0,v.jsxs)("div",{className:N().metaLine,children:["Last updated ",g]}),(0,v.jsx)("button",{type:"button",className:N().ctaPrimary,onClick:r,children:"Run these programs free"})]})}),(0,v.jsx)("section",{className:N().answerSection,children:(0,v.jsxs)("div",{className:N().answerInner,children:[(0,v.jsx)("h2",{className:N().answerHeading,children:"The quick answer"}),(0,v.jsxs)("p",{className:N().answerBody,children:["Choose by how many days you can train. ",(0,v.jsx)("strong",{children:"3 days:"})," Greg Nuckols' Beginner Program (Hypertrophy variation) or Natural Hypertrophy's Novice program. ",(0,v.jsx)("strong",{children:"4 days:"})," PHUL if you want strength too, or Alberto Nu\xf1ez's Upper Lower Program for pure size. ",(0,v.jsx)("strong",{children:"5 to 6 days:"})," Reddit PPL or KONG."," ",(0,v.jsx)("strong",{children:"Dumbbells only:"})," the r/Fitness Dumbbell PPL. All 14 programs below are free on Boostcamp."]}),(0,v.jsxs)("div",{className:N().stats,children:[(0,v.jsxs)("div",{className:N().stat,children:[(0,v.jsx)("div",{className:N().statNum,children:w.length}),(0,v.jsx)("div",{className:N().statLbl,children:"free programs compared"})]}),(0,v.jsxs)("div",{className:N().stat,children:[(0,v.jsx)("div",{className:N().statNum,children:k(f)}),(0,v.jsx)("div",{className:N().statLbl,children:"program joins on Boostcamp"})]}),(0,v.jsxs)("div",{className:N().stat,children:[(0,v.jsx)("div",{className:N().statNum,children:"32,321"}),(0,v.jsx)("div",{className:N().statLbl,children:"lifters have joined PHUL, the most of any here"})]})]})]})}),(0,v.jsx)("section",{className:N().tableSection,children:(0,v.jsxs)("div",{className:N().inner,children:[(0,v.jsx)("h2",{className:N().h2,children:"All 14 programs at a glance"}),(0,v.jsxs)("p",{className:N().lede,children:['"Joined" is how many lifters have started the program on Boostcamp. Ratings are the in-app average, with the number of ratings in brackets. Data as of ',g,"."]}),(0,v.jsx)("div",{className:N().tableScroll,children:(0,v.jsxs)("table",{className:N().table,children:[(0,v.jsx)("thead",{children:(0,v.jsxs)("tr",{children:[(0,v.jsx)("th",{scope:"col",children:"Program"}),(0,v.jsx)("th",{scope:"col",children:"Split"}),(0,v.jsx)("th",{scope:"col",children:"Days / wk"}),(0,v.jsx)("th",{scope:"col",children:"Length"}),(0,v.jsx)("th",{scope:"col",children:"Level"}),(0,v.jsx)("th",{scope:"col",children:"Joined"}),(0,v.jsx)("th",{scope:"col",children:"Rating"})]})}),(0,v.jsx)("tbody",{children:w.map((function(e){return(0,v.jsxs)("tr",{children:[(0,v.jsxs)("th",{scope:"row",className:N().cellProgram,children:[(0,v.jsx)(P,{program:e,children:e.title}),(0,v.jsx)("div",{className:N().cellCoach,children:e.coachName})]}),(0,v.jsx)("td",{children:e.splitLabel}),(0,v.jsx)("td",{className:N().cellNum,children:e.daysPerWeek}),(0,v.jsx)("td",{children:e.lengthLabel}),(0,v.jsx)("td",{children:e.level}),(0,v.jsx)("td",{className:N().cellNum,children:k(e.joined)}),(0,v.jsxs)("td",{className:N().cellNum,children:[e.rating.toFixed(2)," ",(0,v.jsxs)("span",{className:N().cellMuted,children:["(",k(e.ratingCount),")"]})]})]},e.slug)}))})]})})]})}),b.map((function(e){var r=w.filter((function(r){return r.structure===e.id}));return(0,v.jsx)("section",{id:e.id,className:N().structureSection,children:(0,v.jsxs)("div",{className:N().inner,children:[(0,v.jsx)("div",{className:N().eyebrow,children:e.frequencyLabel}),(0,v.jsx)("h2",{className:N().h2,children:e.title}),(0,v.jsx)("p",{className:N().structureBody,children:e.body}),(0,v.jsxs)("div",{className:N().fitGrid,children:[(0,v.jsxs)("div",{className:N().fitBox,children:[(0,v.jsx)("div",{className:N().fitLabel,children:"Best fit"}),(0,v.jsx)("div",{className:N().fitText,children:e.fits})]}),(0,v.jsxs)("div",{className:N().fitBox,children:[(0,v.jsx)("div",{className:N().fitLabel,children:"Trade-off"}),(0,v.jsx)("div",{className:N().fitText,children:e.tradeoff})]})]}),(0,v.jsx)("div",{className:N().cardGrid,children:r.map((function(e){return(0,v.jsxs)("article",{className:N().card,children:[(0,v.jsx)("h3",{className:N().cardTitle,children:(0,v.jsx)(P,{program:e,children:e.title})}),(0,v.jsxs)("div",{className:N().cardCoach,children:["by ",e.coachName]}),(0,v.jsxs)("ul",{className:N().cardFacts,children:[(0,v.jsxs)("li",{children:[e.daysPerWeek," days / week"]}),(0,v.jsx)("li",{children:e.lengthLabel}),(0,v.jsxs)("li",{children:["~",e.sessionMinutes," min sessions"]}),(0,v.jsx)("li",{children:e.equipment})]}),(0,v.jsx)("p",{className:N().cardSummary,children:e.summary}),(0,v.jsxs)("div",{className:N().cardBestFor,children:[(0,v.jsx)("span",{className:N().cardBestForLabel,children:"Best for:"})," ",e.bestFor]}),(0,v.jsxs)("div",{className:N().cardStats,children:[k(e.joined)," joined \xb7 ",e.rating.toFixed(2)," stars (",k(e.ratingCount),")"]})]},e.slug)}))})]})},e.id)})),(0,v.jsx)("section",{className:N().structureSection,children:(0,v.jsxs)("div",{className:N().inner,children:[(0,v.jsx)("h2",{className:N().h2,children:"Running a program in Boostcamp"}),(0,v.jsx)("p",{className:N().structureBody,children:"Every program above is built into the Boostcamp app with its sets, reps and progression already programmed, so you open the day's workout and log against it instead of copying a spreadsheet. The free tracker covers RPE and RIR on every set, rest timers, a plate c
1alculator and personal records. Boostcamp Pro ($59.99/year or $14.99/month) adds the per-muscle volume heatmap and Strength Score if you want to see which muscles are getting the most weekly volume, but you don't need it to run any program here."})]})}),(0,v.jsx)("section",{className:N().faqSection,children:(0,v.jsxs)("div",{className:N().inner,children:[(0,v.jsx)("h2",{className:N().h2,children:"Frequently asked questions"}),(0,v.jsx)("div",{className:N().faqList,children:j.map((function(e,r){return(0,v.jsxs)("details",{className:N().faqItem,children:[(0,v.jsx)("summary",{className:N().faqSummary,children:(0,v.jsx)("h3",{className:N().faqHeading,children:e.q})}),(0,v.jsx)("div",{className:N().faqAnswer,children:e.a})]},r)}))})]})}),(0,v.jsx)("section",{className:N().relatedSection,children:(0,v.jsxs)("div",{className:N().inner,children:[(0,v.jsx)("h2",{className:N().h2,children:"Keep reading"}),(0,v.jsxs)("div",{className:N().relatedGrid,children:[(0,v.jsx)(s(),{href:"/best/hypertrophy",children:(0,v.jsxs)("a",{className:N().relatedCard,children:[(0,v.jsx)("div",{className:N().relatedName,children:"Best apps for hypertrophy"}),(0,v.jsx)("span",{className:N().relatedCta,children:"Compare the apps \u2192"})]})}),(0,v.jsx)(s(),{href:"/blogs/best-bodybuilding-training-programs",children:(0,v.jsxs)("a",{className:N().relatedCard,children:[(0,v.jsx)("div",{className:N().relatedName,children:"5 best bodybuilding programs"}),(0,v.jsx)("span",{className:N().relatedCta,children:"Read the guide \u2192"})]})}),(0,v.jsx)(s(),{href:"/methodology/push-pull-legs",children:(0,v.jsxs)("a",{className:N().relatedCard,children:[(0,v.jsx)("div",{className:N().relatedName,children:"Push / pull / legs programs"}),(0,v.jsx)("span",{className:N().relatedCta,children:"See every PPL variant \u2192"})]})}),(0,v.jsx)(s(),{href:"/methodology/upper-lower",children:(0,v.jsxs)("a",{className:N().relatedCard,children:[(0,v.jsx)("div",{className:N().relatedName,children:"Upper / lower programs"}),(0,v.jsx)("span",{className:N().relatedCta,children:"See every upper/lower variant \u2192"})]})})]})]})}),(0,v.jsx)("section",{className:N().finalCtaSection,children:(0,v.jsxs)("div",{className:N().finalCtaInner,children:[(0,v.jsx)("h2",{className:N().finalCtaH2,children:"Pick a split and start today"}),(0,v.jsx)("p",{className:N().finalCtaSub,children:"All 14 programs are free in Boostcamp on iOS and Android, with sets, reps and progression already built in."}),(0,v.jsx)("button",{type:"button",className:N().ctaPrimary,onClick:r,children:"Get Boostcamp free"})]})})]})]})};L.LayoutDefault={name:"main"};var S=L},26715:function(e,r,a){(window.__NEXT_P=window.__NEXT_P||[]).push(["/best-programs/hypertrophy",function(){return a(32022)}])},86117:function(e){e.exports={h1:"h1--ttm9",h2:"h2--Bbz2",h3:"h3--_HEX",h4:"h4--zy_4",h5:"h5--EoWP",h6:"h6--Hnep",hide_in_mobile:"hide_in_mobile--_DsE",hide_in_ios:"hide_in_ios--jKcK",hide_in_android:"hide_in_android--FSts",hide_in_pc:"hide_in_pc--v42f",page:"page--qexk",breadcrumb:"breadcrumb--jPnd",breadcrumbLink:"breadcrumbLink--asZW",breadcrumbSep:"breadcrumbSep--bMjC",breadcrumbCurrent:"breadcrumbCurrent--KnhX",hero:"hero--Gt31",heroInner:"heroInner--8qQp",tagline:"tagline--5oCy",metaLine:"metaLine--NkvS",answerSection:"answerSection--BHOe",answerInner:"answerInner--lc9K",answerHeading:"answerHeading--Min_",answerBody:"answerBody--v_no",stats:"stats--Kg9O",stat:"stat--Twrt",statNum:"statNum--Mt7r",statLbl:"statLbl--G1Q2",inner:"inner--Tlp5",lede:"lede--Ceub",eyebrow:"eyebrow--j94v",programLink:"programLink--8wI5",tableSection:"tableSection--BpSn",tableScroll:"tableScroll--PzVw",table:"table--bYm8",cellProgram:"cellProgram--r4Rk",cellCoach:"cellCoach--aczb",cellNum:"cellNum--4cFm",cellMuted:"cellMuted--Q7Py",structureSection:"structureSection--Usqj",structureBody:"structureBody--t6Ts",fitGrid:"fitGrid--wRH8",fitBox:"fitBox--VPMD",fitLabel:"fitLabel--1fAF",fitText:"fitText--9PZj",cardGrid:"cardGrid--QpVe",card:"card--sJ_J",cardTitle:"cardTitle--QbyJ",cardCoach:"cardCoach--M1te",cardFacts:"cardFacts--3hUU",cardSummary:"cardSummary--h4yL",cardBestFor:"cardBestFor--y2du",cardBestForLabel:"cardBestForLabel--Q2ga",cardStats:"cardStats--f_to",faqSection:"faqSection--2f3S",faqList:"faqList--F8pE",faqItem:"faqItem--_0gO",faqSummary:"faqSummary--XrH5",faqHeading:"faqHeading--uKIi",faqAnswer:"faqAnswer--no2A",relatedSection:"relatedSection--g7ON",relatedGrid:"relatedGrid--T9yx",relatedCard:"relatedCard--dKBt",relatedName:"relatedName--C_1q",relatedCta:"relatedCta--4ia1",finalCtaSection:"finalCtaSection--DkDP",finalCtaInner:"finalCtaInner--kAIb",finalCtaH2:"finalCtaH2--XYfM",finalCtaSub:"finalCtaSub--Rj7w",ctaPrimary:"ctaPrimary--Pprx"}}},function(e){e.O(0,[9774,2888,179],(function(){return r=26715,e(e.s=r);var r}));var r=e.O();_N_E=r}]);
Line numbers count LF bytes from the start of the resource, as the search results do. Vendor segments are library code the classifier recognised; they are stored but not indexed. Bytes are shown as Latin1 characters, one per byte.