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Ultimate Hypertrophy Programs: Intermediate
840 athletes joined
Natural Hypertrophy's 5x per week intermediate split for those who finished the Bridge program
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(62 ratings)
Program Description

Boostcamp teams up with Natural Hypertrophy to offer the "Ultimate Hypertrophy Programs: Intermediate" - a free, 5-day per week training plan for intermediate lifters.

Workout Structure:

  • Monday - Upper 1

  • Tuesday - Lower 1

  • Wednesday - Arms

  • Friday - Upper 2

  • Saturday - Lower 2

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.

Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
5 days
Time Per Workout
60 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 Reps
1B
Dumbbell Row
3
8-12 Reps
2A
Overhead Press (Barbell)
3
6-12 Reps
2B
Bicep Curl (EZ Bar)
3
6-10 Reps
3A
Tricep Rope Push Down (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Abs Crunch (Weighted)
3
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Power Shrug
3
6-10 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat (Dumbbell)
3
8-12 Reps
3B
Neck Curl
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 Reps
1B
Pullover (Dumbbell)
4
8-12 Reps
2A
JM Press
3
6-12 Reps
2B
Preacher Curl (Barbell)
3
6-12 Reps
3A
Hammer Curl
3
6-12 Reps
3B
Upright Row (Barbell)
3
12-15 Reps
3C
Windshield Wipers
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 Reps
1B
Kroc Row
3
10-12 Reps
2A
Chin-Up (Weighted)
3
4-8 Reps
2B
Tricep Pushdown (Cable)
3
10-15 Reps
3A
Fly Press (Dumbbell)
3
8-12 Reps
3B
Hammer Curl
3
8-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Standing Calf Raise
3
12-15 Reps
2A
Farmer's Walk (Weighted)
3
1 Reps
2B
Neck Curl
3
15-20 Reps
3A
Leg Press
3
8-12 Reps
3B
Cable Crunch
3
6-12 Reps
What People Are Saying(62 ratings)
Only ratings with written feedback are displayed here.
4.44/ 5
Joseph F.Age 44, Man
2 days ago
11 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Editing my review after week 12: This is still my favorite program I have run. It sets a good base that can be modified and adjusted forever for a sustainable long-term program. Some get scared off with the supersets but this has been a plus for me. In the past, I have gotten lost in rest times making it harder to get volume in. The supersets keep the workout moving and the flow is great for an enjoyable workout. I recommend checking out Natural Hypertrophy's YouTube for his programming ideas. I've added facepulls for rear delts and nucleus overload training as NH has discussed and have had great success. I'll be continuing this program long-term making slight modifications as needed I should be able to stay on this for years and not let training ADHD get in the way of a program thats working.
Luh K.Age 20, Man
3 days ago
5 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Running this program right now while on a calorie deficit, starting look shredded for first time in my life with real muscle. Just remember to perfect your form over time and find a warm up routine that works for you, because I did that I am now more confident training until failure on upper body days WE GO JIM🗿

Ultimate Hypertrophy Programs: Intermediate Program Guide

The "Ultimate Hypertrophy Programs: Intermediate" is designed for lifters who have surpassed the beginner stage and are looking for a structured approach to gain muscle mass efficiently. This program emphasizes a balance of high frequency, medium volume, and medium to high intensity to stimulate muscle growth without hindering recovery. 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 upper-lower split, repeated twice with an additional day dedicated to arm training. 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:

  • Monday - Upper 1

  • Tuesday - Lower 1

  • Wednesday - Arms

  • Friday - Upper 2

  • Saturday - Lower 2

Workout Components:

  • Upper Body Workouts: Focus on compound and isolation movements, with variations in volume and intensity. The inclusion of exercises like bench presses, dumbbell rows, overhead presses, and isolation work for arms ensures a comprehensive upper body workout.

  • 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.

  • Arm Day: Specifically dedicated to arm development, incorporating exercises like cross-body bench presses, dumbbell pullovers, and various curl variations to target biceps, triceps, and forearm muscles.

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 functional strength 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.