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Ultimate Hypertrophy Programs: Novice
1,255 athletes joined
Natural Hypertrophy's 3x per week full body workout split for novice lifters
4.17
(116 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
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
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 Reps
1B
Bicep Curl (EZ Bar)
3
6-8 Reps
2A
Dip (Weighted)
3
6-8 Reps
2B
Dumbbell Row
3
8-12 Reps
3A
Tricep Extension (Cable)
3
10-15 Reps
3B
Lateral Raise (Cable)
3
10-15 Reps
3C
Sit Up
3
10-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-10 Reps
1B
Hammer Curl
3
6-10 Reps
2A
Neutral Grip Pull-Up
3
4-6 Reps
2B
Leg Curl
3
12-15 Reps
3A
Split Squat
3
8-12 Reps
3B
Fly Press (Dumbbell)
3
10-12 Reps
3C
Neck Curl
3
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-12 Reps
1B
Seated Calf Raise
3
15-20 Reps
2A
Incline Bench Press
3
6-10 Reps
2B
Preacher Curl (Dumbbell)
3
8-10 Reps
3A
Leg Press
3
8-12 Reps
3B
Skull Crusher
3
8-12 Reps
3C
Hanging Knee Raise
3
AMRAP
What People Are Saying(116 ratings)
Only ratings with written feedback are displayed here.
4.17/ 5
IGNAAge 22, Man
18 hours ago
3 weeks complete
7 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Loved it. Been training for years but never done a good program. I'm running this one. It is amazing. Praise the Lord Jesus and thank you Natural Hypertrophy.
Arnav SaileshAge 26, Man
10 days ago
10 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good gains without killing me.

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.