Natural Hypertrophy

Program Focus Areas:<ul><li>Upper Body Dominance: Prioritizing the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-shoulder-exercises-strength-size">shoulders</a>, chest, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-back-exercises-size-strength">back</a> to forge a broad, tank-like upper frame.</li><li>Arms: Enhancing <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/arm-workouts-for-powerlifters">bicep, tricep</a>, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/forearm-workouts-1">forearm</a> development to complement the massive upper body, ensuring a balanced look.</li><li>Core and Posterior Chain: Integrating intense <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/five-best-ab-exercises">ab workouts</a> and posterior chain exercises to develop a strong, resilient physique that matches the aesthetic and functional needs of a Doom Slayer.</li></ul>Program Structure:<ul><li>Frequency and Variation: A six-day per week program structure based on Pull 1, Push 1, Pull 1, Pull 2, Push 2, Pull 2, with mirrored days to prevent overuse <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/overcoming-common-powerlifting-injuries-guide">injuries</a> and boredom, ensuring sustainable progress and intense muscular engagement.</li><li>Smart Exercise Selection: The program intelligently cycles through different movement patterns and includes a mix of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound and isolation</a> exercises to optimize muscle activation without excessive fatigue.</li><li>Recovery and Adaptability: Emphasizes recovery tactics within the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-often-should-you-lift">high-frequency</a> schedule to maintain performance and progression.</li></ul>This program is not just about enhancing your physique—it's about transforming you into a powerhouse capable of tackling rigorous demands both in and out of the gym. Whether you're looking to bulk up or simply gain <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/master-functional-strength-training-essential-guide">functional strength</a>, this program offers an intelligent approach to achieving a larger-than-life appearance akin to the Doom Slayer.

Boostcamp is excited to partner with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophyhttps://">Natural Hypertrophy</a> to bring this free program to Boostcamp.Welcome to the Doom Slayer-inspired hypertrophy program, designed for those who aspire to attain a physique as formidable as the iconic video game super-soldier. This program, optimized for intermediate to advanced lifters, is an adaptation of the push-pull-legs (PPL) template that is tailored to address common pitfalls while maximizing muscle growth.

Doom Slayer PPL Program

Superman has quite the physique, and though you may not be a Kryptonian, you can train to look like him too.Focus area of this program:<ul><li>Shoulder &amp; Upper Chest: The visual impact starts here, with exercises programmed to bulk up from the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-shoulder-exercises-strength-size">delts</a> to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-chest-exercises-size">chest</a> to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/mastering-trap-workouts-for-muscle-strength">traps</a>, creating a powerful and complete upper frame</li><li>Arms: In true Superman fashiopn, this program emphasizes arm development, particularly big <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/4-best-bicep-exercises">biceps</a> to complement the upper torso</li><li>Abs: Core strength and definition is critical, with this program adding in dedicated ab exercises to sculpt a heroic midsection</li></ul>Program Structure:<ul><li>4-days per week: Monday - Upper Wednesday - Lower Friday - Full Body Sunday - Accessories</li></ul>This program allows for a realistic approach to body composition: emulating Cavill's 'bear mode'. You can maintain a slightly <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/bulk-or-fat">higher body fat percentage</a> and still have some pretty substantial muscle visibility and sustainability, making the physique achievable and maintainable.

Boostcamp is excited to partner with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=upmJaBt1WHk&amp;t">Natural Hypertrophy</a> to bring this free program to Boostcamp.Welcome to the new bodybuilding program to help you build an aesthetic physique like Henry Cavill's Superman. This program debunks the myth that such a physique is unattainable without lucky genetics or enhancements. Of course, you'll need to be dedicated to your training like henry Cavill in preparing for this role, but you can also achieve this physique with hard work and focus.

Superman Aesthetics Bodybuilding Program

Ultimate Hypertrophy Programs: Intermediate Program GuideThe "Ultimate Hypertrophy Programs: Intermediate" is designed for lifters who have surpassed the beginner stage and are looking for a structured approach to gain <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle mass</a> efficiently. This program emphasizes a balance of high <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/how-often-should-you-lift">frequency</a>, medium <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">volume</a>, and medium to high <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">intensity</a> to stimulate muscle growth without hindering <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/importance-of-recovery-after-training">recovery</a>. Here's an overview of the program's structure and what participants can expect:Frequency and Structure: The program operates on a 5-day training schedule, employing an <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-upper-lower-workout-split">upper-lower split</a>, repeated twice with an additional day dedicated to <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/arm-workouts-for-powerlifters">arm training</a>. This setup ensures each major muscle group is targeted twice a week for optimal growth stimulation.Duration and Efficiency: Each workout session is designed to be efficient, lasting between 60 to 80 minutes. The incorporation of supersets plays a crucial role in maintaining workout intensity while also ensuring time efficiency.Workout Structure:<ul><li>Monday - Upper 1</li><li>Tuesday - Lower 1</li><li>Wednesday - Arms</li><li>Friday - Upper 2</li><li>Saturday - Lower 2</li></ul>Workout Components:<ul><li>Upper Body Workouts: Focus on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound and isolation movements</a>, with variations in volume and intensity. The inclusion of exercises like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/improve-your-bench-press">bench presses</a>, dumbbell rows, overhead presses, and isolation work for arms ensures a comprehensive upper body workout.</li><li>Lower Body Workouts: Emphasize on leg muscles through a variety of exercises targeting different aspects of the legs, including squats, leg presses, and calf raises. The lower body days are slightly less in volume compared to upper body days, aligning with the program's strategic distribution of energy and focus.</li><li>Arm Day: Specifically dedicated to arm development, incorporating exercises like cross-body bench presses, dumbbell pullovers, and various curl variations to target <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/4-best-bicep-exercises">biceps</a>, triceps, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/forearm-workouts-1">forearm</a> muscles.</li></ul>Volume and Progression: The program starts with 3-4 sets per exercise, allowing for progression in volume and intensity. The latter part of the week slightly reduces the volume to 3 sets per exercise to manage fatigue and prepare for advanced stages of training.Recovery and Adaptation: The split is designed to prevent overtraining and excessive fatigue by alternating muscle groups and ensuring adequate recovery, which is vital for continuous progress and muscle growth.Advanced Preparation: As participants progress, the program provides a foundation for moving to more advanced stages of training, emphasizing the importance of not rushing through the phases and focusing on consistent, sustainable growth.Holistic Approach: In addition to muscle hypertrophy, the program also includes exercises for <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/master-functional-strength-training-essential-guide">functional strength</a> and core stability, enhancing overall physical performance and aesthetics.Lifters are encouraged to follow the program with diligence and patience, focusing on proper form, progressive overload, and recovery to maximize gains. The "Ultimate Hypertrophy Programs: Intermediate" is not just about lifting weights; it's about strategically stimulating muscle growth, improving strength, and enhancing body composition through a well-structured and scientifically backed training regimen.

Natural Hypertrophy's YouTube video on the program

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a> teams up with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophy">Natural Hypertrophy</a> to offer the "Ultimate Hypertrophy Programs: Intermediate" - a free, 5-day per week training plan for intermediate lifters.Workout Structure:<ul><li>Monday - Upper 1</li><li>Tuesday - Lower 1</li><li>Wednesday - Arms</li><li>Friday - Upper 2</li><li>Saturday - Lower 2</li></ul>This program combines upper-lower splits with an extra arm day, utilizing supersets for efficiency. Focused on muscle growth, it balances high frequency with medium volume and intensity, ensuring workouts are concise (60-80 mins) yet effective.See below for the full program guide.

Ultimate Hypertrophy Programs: Intermediate

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a> is proud to partner with Natural Hypertrophy to bring this free program in our app format. To learn more about natural <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding training</a> and find more free programs, check out <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophy">Natural Hypertrophy's YouTube channel</a>.The Bridge Program is designed to transition users from a novice workout routine to an intermediate one. Here's what it entails:<ul><li>Frequency: You'll be training four times a week, introducing a dedicated <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/upper-lower-workout-guide">upper body</a> day and incorporating <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/arm-workouts-for-powerlifters">arm isolation exercises</a> throughout.</li><li>Volume Increase: Sets will increment from three to four, translating to an extra 21 sets a week. However, this increase only applies to the first half of the week, ensuring you don’t burn out.</li><li>Rep Range Adjustments: As the sets increase, rep ranges need modifications to ensure compatibility.</li><li>Objective: The main goal of this program is to build your work capacity, meaning you should be able to do more work more often without compromising on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">intensity</a>.</li><li>Consistency: Mondays and Wednesdays maintain a similar split to what you might be familiar with, but now with the option of three or four sets.</li><li>New Additions on Friday: Emphasis is added on the upper back with the introduction of machine rows and incline rows. This is due to the realization of the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-back-exercises-size-strength">upper back's</a> appetite for volume.</li><li>Saturday - Upper Day: This day comprises of four exercises - incline press/ring push-ups, dumbbell pullovers/machine pullovers, dumbbell preacher curls/Bi-asian curls, and skull crushers/French press.</li><li>Rest Days: Tuesdays, Thursdays, and Sundays.</li></ul>When should you move on from the Bridge Program? When you consistently feel energetic after your workouts and find yourself needing four sets per body part daily to feel the growth, it's a sign to transition to the intermediate program.

Boostcamp is proud to partner with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophy">Natural Hypertrophy </a>to bring this free program to Boostcamp.The bridge program is ideal for novice lifters looking to transition to the intermediate stage. If you are newer to lifting, it is strongly recommended you start with the Ultimate Hypertrophy Program: Novice.You'll be training 4 days per week, instead of 3 days per week. The extra day is to add upper body work. There are accessories movements added throughout the week to increase your work capacity and volume.Recommended workout days: Monday, Wednesday, Friday, SaturdayRead the full program guide below.

Ultimate Hypertrophy Programs: Bridge

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a> is proud to partner with amazing coach <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/coaches/natural-hypertrophy">Natural Hypertrophy</a> to bring this amazing and free program in our app format. To learn more about <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">natural bodybuilding training</a> and find more free workout programs, check out <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophy">Natural Hypertrophy's YouTube channel</a> with over 100,000 subscribers. The Silver Era Aesthetics Program is a revolutionary training approach inspired by one of the most iconic periods in bodybuilding history: the Silver Era. This was an age where physiques were built on natural talent, dedication, and intelligence, long before the controversial dominance of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/steroids-in-strength-sports">exogenous hormones</a> in the sport, and years before dominant forces like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/arnold-schwarzenegger-training-program">Arnold Schwarzenegger</a> and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/coaches/mike-mentzer/mike-mentzer-heavy-duty-training-program">Mike Mentzer</a> dominated the stage in the Golden Era.One name is synonymous with Silver Era aesthetics: Steve Reeves. Touted as one of the most aesthetic bodybuilders of all time, his naturally sculpted physique was the stuff of legends. Stories tell of how his mere presence on a beach would cause all activities to stop, with people enamored by his magnificent form. And while you might not share Reeves’ genetic makeup, with dedication and a well-laid-out plan, achieving a similar physique is within reach.This program underscores the importance of the iconic V-taper, championed by broad shoulders and wide lats, which made Silver Era physiques so captivating. Complementing the V-taper is a focus on core development – essential for a balanced, pleasing aesthetic – and well-proportioned <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/arm-workouts-for-powerlifters">arms</a>, following Reeves' philosophy on symmetrical body development.While the Silver Era Aesthetics Program borrows heavily from the training methodologies of the past, it isn't constrained by them. There's a blend of traditional exercises that were the favorites of bodybuilders like Reeves, combined with modern techniques. This fusion, rooted in historical practices but adapted with current knowledge, offers the best chance at sculpting a physique that rivals those of the Silver Era legends.Key Program Features:<ul><li>Structure: A full-body split, three to four times a week, reminiscent of how the greats trained back in the day.</li><li>Duration: Sessions can be intense and long, demanding a solid work capacity.</li><li>Suitability: Tailored mainly for intermediate to advanced lifters. Novices are advised to start with the precursor, the Greek Statue Program, to build foundational strength and muscle before transitioning to this advanced program.</li></ul>As you embark on this journey to sculpt a physique reminiscent of the Silver Era, you'll be guided by the practices that created the legendary forms of yesteryears. If you're keen to witness modern success with this training approach, check out El Zoviak, one of today's top natural bodybuilders and a Silver Era enthusiast. His physique stands as a testament to what can be achieved when traditional principles meet modern techniques.In essence, the Silver Era Aesthetics Program is more than just a workout plan. It's a commitment to the ideals of a golden age in bodybuilding, blending the old and the new to sculpt a timeless physique.

Silver Era Aesthetics was created by YouTube fitness educator <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophy">Natural Hypertrophy</a>, this workout program is a tribute to bodybuilding's Silver Era (hence the name).The essence of the Silver Era, as championed by icons like Steve Reeves, lies in the V-taper, accentuating the shoulders, lats, and a chiseled core, which are central to this program.There are 2 variations of the program. An intermediate Variation with 3 days per week, or Advanced Variation with 3-4x per week. Each workout targets your full body.Be sure to watch <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/watch?v=g-pqgciOSgE">Natural Hypertrophy's overview video</a> here to learn more about the program.

Silver Era Aesthetics Program

You have to remember that everyone starts somewhere; not everyone is an experienced lifter who has been training for years and built up the serious <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">muscle mass</a> that turns heads. That being said, having a program that is designed for beginners that are looking to fine tune their physiques is ideal, and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/coaches/natural-hypertrophy">Natural Hypertrophy</a> has crafted the perfect <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-workout-programs-2024">training program</a> for someone like that.Natural Hypertrophy has created program designed for beginners that helps to build and tone the muscle mass that you need, and that is the Ultimate Hypertrophy Programs: Novice. This novice program is ideal for lifters who are just starting out in the gym. The novice program has you in the gym <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/master-your-fitness-3-day-full-body-workout-guide">3 days per week</a> doing a full body split that ensures high <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">intensity and volume</a> combined with ample recovery time.The hypertrophy program combines a good mix of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound and isolation exercises</a> aiming to establish a strong muscular foundation. Supersets are used in this program to add volume while keeping the workouts short and simple.

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a> is proud to partner with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophy">Natural Hypertrophy </a>to bring this free program to Boostcamp.The novice program is ideal for novice lifters. It is a 3 days per week full body split that ensures high intensity and volume combined with ample recovery time.The programs combine a mix of compound and isolation exercises aiming to establish a strong muscular foundation. Supersets are used in this program to add volume while keeping the workouts short and simple.Recommended workout days: Mon/Wed/Fri, or Tues/Thurs/Sat

Ultimate Hypertrophy Programs: Novice

The Guts Training Program OverviewFor fans of gripping tales and heroic sagas, there is a training program that brings the essence of valor to the gym. When discussing quintessential strength, many look up to the legendary character, Guts, whose physical journey embodies both persistence and transformation. For those enchanted by his strength and wishing to embody it, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/coaches/natural-hypertrophy">Natural Hypertrophy</a> presents this guidepost. To the undaunted and unyielding, Natural Hypertrophy offers the Guts Training Program.Now, before diving into the specifics, it's crucial to pinpoint which phase of Guts' development is inspiring this regimen. Across the series, his physique undergoes various transformations. However, the pinnacle that stands out most vividly is during the Golden Age arc, encapsulating the peak of his physical prowess. This is the muse for Natural Hypertrophy's program.During this arc, Guts evolves from a <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/bruce-lee-workout-program">formidable fighter</a> to an unstoppable force of nature. While this transformation took him about three years, others may find their timelines vary. But there's no cause for disheartenment. Like the hero, every individual journey is unique, and with unwavering dedication, that chiseled physique is within reach. However, participants should be prepared: this is not a beginner's game. Like Guts, who had several years of combat training, one must have foundational strength before embarking on this quest. If a novice, Natural Hypertrophy suggests starting with foundational programs first. It's worth noting, Guts' evolution spanned over seven years before the Golden Age arc, so committing a couple of years to foundational training is part of the journey.Kentaro Miura, the brilliant mind behind Guts' saga, showcased a profound understanding of human anatomy. While Guts honed his physique through swordsmanship, Natural Hypertrophy's program will craft bodies through rigorous weight training. Though different mediums, the core principle remains the same: dedication and consistent effort.The Guts Training Program is designed to be executed four days a week. It's vital to provide the body with 48 hours of recovery between sessions, except for the final back-to-back days. The split is tailored to emulate Guts' distinctive physique: a robust <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-upper-lower-workout-split">upper body</a> complemented by leaner, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-leg-exercises-for-size-and-strength">functional legs</a>. Therefore, two sessions are dedicated solely to the upper body, while the remaining two sessions blend both upper and lower body exercises. Even though the entire body is engaged, there's an emphasis on the muscles of the arms, chest, shoulders, upper back, and abs, echoing Guts' iconic silhouette.So, as participants embark on this journey, Natural Hypertrophy emphasizes the essence of Guts' training - relentless dedication, unwavering intensity, and an iron will. By embracing the grind and focusing on progressive overload, soon, they'll be wielding a physique that even Guts would admire.

<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a> is proud to partner with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@NaturalHypertrophy">Natural Hypertrophy </a>to bring this free program to our selection of workouts.Introducing the Guts Training Program, inspired by the legendary character Guts from the Golden Age Arc. Tailored for those already with a solid strength foundation, the Guts program is designed to help you mimic Guts' robust upper body and lean legs.The program is 4 days a week, with an emphasis on arms, chest, shoulders, and abs. It requires dedication, consistent effort, and recovery periods between sessions.Recommended workout days: <ul><li>Monday: Upper 1</li><li>Wednesday: Lower 1</li><li>Friday: Upper 2</li><li>Saturday: Lower 2.</li></ul>Variation 1: Black SwordmanYou should pick this template if you enjoy low reps on heavy compounds such as bench, chin-ups or deadlifts. Otherwise, both programs put a similar emphasis on rowing motions and time-tested arm isolation exercises, as well as a strong focus on neck and posterior chain.Variation 2: Berserker ArmorYou should pick this template if you enjoy heavy weighted calisthenics, exotic lower body movements and dynamic core training. Otherwise, both programs put a similar emphasis on rowing motions and time-tested arm isolation exercises, as well as a strong focus on neck and posterior chain.Variation 3: Alternate Variation 1 &amp; 2 WeeklyWeek A: Black SwordsmanWeek B: Berserker ArmorThere are 3 ways for you to run this Guts program:1st : You begin by picking ONE of the two templates (so either Black Swordsman or Berserker Armor) and run hit for a period of at least a year, or until progress stalls dramatically. At this point, you add the second template, and you alternate between the two in a mirror week fashion.2nd : You pick only ONE of the templates and you run it forever.3rd : You run one template until progress stalls, at which point you switch to the other one. If you select that option, make sure you track weights used for every lift in the template (which you should do anyways) to make sure that your strength is growing and that you’re not just yoyo progressing.I do not recommend using the mirror week system if you are new to the program. At the beginning, it is wise to stick to the same roster of exercises, as progression will be fast regardless. Keeping the novelty aspect of the Week A / Week B rotation for when you plateau is a better long-term option.When you see an “or”, this does NOT mean that you rotate this specific exercise every single week. Rather, you are to pick the lift that you enjoy the most for that specific day and stick to it. Later on (when you’ve become acclimated to the program and AFTER you’ve added the mirror week) you can start rotating some of these lifts, keeping in mind that excessive rotations could hinder progression.

Natural Hypertrophy

Overview

Programs (7)

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