Ultimate Hypertrophy Programs: Novice
Natural Hypertrophy's 3x per week full body workout split for novice lifters
Natural Bodybuilding YouTuber (100K+ Subs)
Overview
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
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 muscle mass 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 Natural Hypertrophy has crafted the perfect training program 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 3 days per week doing a full body split that ensures high intensity and volume combined with ample recovery time.
The hypertrophy program combines a good 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.
Who it's for
Reviews
Thanks to Natural Hypertrophy! This program made me go to the gym with motivation. I often look forward to the next session. Check out how to improve my form. The selection of exercises is very good from a beginner's stance. I never feel too exhausted but challenged. In my opinion it's important to use the program with slow but steady progress. You also can push it harder, but I don't think it's essentially necessary. Gains are coming very fast. Every exercise has a nice alternative. Some of them are calisthenics movements. Simply amazing.
Added in deadlifts and core every session.
Pretty good program, made a couple changes here and there out of just personal preference, still worked the same way at the end. Improved my gains pretty well, arms got solid, legs got big. Works well, gonna try bridge next when I can.
Straightforward and easy to follow. 3x a week split has made it easy to build consistency and motivation
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 3 | 4–8 reps |
| 1B | Bicep Curl (EZ Bar) | 3 | 6–8 reps |
| Superset | |||
| 2A | Dip (Weighted) | 3 | 6–8 reps |
| 2B | Dumbbell Row | 3 | 8–12 reps |
| Superset | |||
| 3A | Tricep Extension (Cable) | 3 | 10–15 reps |
| 3B | Lateral Raise (Cable) | 3 | 10–15 reps |
| 3C | Sit Up | 3 | 10–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Barbell) | 3 | 6–10 reps |
| 1B | Hammer Curl | 3 | 6–10 reps |
| Superset | |||
| 2A | Neutral Grip Pull-Up | 3 | 4–6 reps |
| 2B | Leg Curl | 3 | 12–15 reps |
| Superset | |||
| 3A | Split Squat | 3 | 8–12 reps |
| 3B | Fly Press (Dumbbell) | 3 | 10–12 reps |
| 3C | Neck Curl | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 3 | 6–12 reps |
| 1B | Seated Calf Raise | 3 | 15–20 reps |
| Superset | |||
| 2A | Incline Bench Press | 3 | 6–10 reps |
| 2B | Preacher Curl (Dumbbell) | 3 | 8–10 reps |
| Superset | |||
| 3A | Leg Press | 3 | 8–12 reps |
| 3B | Skull Crusher | 3 | 8–12 reps |
| 3C | Hanging Knee Raise | 3 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Natural Hypertrophy is a natural bodybuilding YouTube channel. I will be documenting my journey and be as transparent as possible. I will share my body measurements and film / explain my methods. On this channel, expect to see lifting vlogs, informative videos, as well as rants about manga and lifting. Thanks for being here and enjoy.
How Ultimate Hypertrophy Programs: Novice works
Ultimate Hypertrophy Programs: Novice is a standard-length, 12-week, 3-day-per-week hypertrophy program written for intermediate lifters. Each session takes around 60 minutes to complete. It was created by Natural Hypertrophy and is published on Boostcamp with full week-by-week structure built in.
The program runs as a 12-week block with the same training-day structure throughout. It's built around a full gym setup. Inside the Boostcamp app, working weights and targets auto-progress between sessions based on what you actually lifted, so you don't manage the math by hand.
Ultimate Hypertrophy Programs: Novice is best suited to lifters who already have 6–18 months of consistent training and know their working weights for the main lifts. Over 4,366 Boostcamp athletes have run it. It's fully free on Boostcamp. Every week is unlocked from day one on iOS and Android.
Common questions
Yes, Ultimate Hypertrophy Programs: Novice is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can 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. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 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. As you get familiar with the program, sessions tend to move faster.
Ultimate Hypertrophy Programs: Novice is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The 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. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Ultimate Hypertrophy Programs: Novice is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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