Ultimate Hypertrophy Programs: Novice

by Natural Hypertrophy

1,742 athletes joined

Natural Hypertrophy's 3x per week full body workout split for novice lifters

4.22

(36 ratings)

PROGRAM DESCRIPTION

Boostcamp is proud to partner with Natural Hypertrophy 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

PROGRAM OVERVIEW

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
3 days
Time Per Workout
60 minutes

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4.8 Stars with 10, 000+ Ratings

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

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 1

Squat (Barbell)

4-8 reps

Bicep Curl (EZ Bar)

6-8 reps

Dip (Weighted)

6-8 reps

Dumbbell Row

8-12 reps

Tricep Extension (Cable)

10-15 reps

Lateral Raise (Cable)

10-15 reps

Sit Up

10-12 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 2

Overhead Press (Barbell)

6-10 reps

Hammer Curl

6-10 reps

Neutral Grip Pull-Up

4-6 reps

Leg Curl

12-15 reps

Split Squat

8-12 reps

Fly Press (Dumbbell)

10-12 reps

Neck Curl

15-20 reps

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

Day 3

Romanian Deadlift (Barbell)

6-12 reps

Seated Calf Raise

15-20 reps

Incline Bench Press

6-10 reps

Preacher Curl (Dumbbell)

8-10 reps

Leg Press

8-12 reps

Skull Crusher

8-12 reps

Hanging Knee Raise

AMRAP

WHAT PEOPLE ARE SAYING(36 ratings)

Only ratings with written feedback are displayed here.

4.22 / 5

Tomas B.Age 31, Man

4 days ago

5 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great program. Its hitting the right muscles

Tammy F.Age 44, Woman

a month ago

3 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Was out of the gym for a year after being fairly fit. Used this to get back into it. Was reasonably difficult and results as expected with consistency

Show All Reviews

Boostcamp is proud to partner with Natural Hypertrophy to bring this free program in our app format. To learn more about natural bodybuilding training and find more free programs, check out Natural Hypertrophy's YouTube channel.