Ultimate Hypertrophy Programs: Intermediate

(2 reviews)
Natural Hypertrophy's 5x per week intermediate split for those who finished the Bridge program
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
CoachNatural Hypertrophyverified coach
LevelIntermediate
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week5 days
Program Length12 weeks
Start the program
on Boostcamp for free
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Week 1
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 2
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 3
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 4
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 5
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 6
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 7
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 8
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 9
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 10
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 11
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
Week 12
Day 1
ExerciseSetsReps
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Overhead Press (Barbell)3
6-12
Bicep Curl (EZ Bar)3
6-10
Tricep Rope Push Down (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Abs Crunch (Weighted)3
8-12
Day 2
ExerciseSetsReps
Squat (Barbell)3
4-8
Seated Calf Raise3
15-20
Power Shrug3
6-10
Leg Curl3
12-15
Split Squat (Dumbbell)3
8-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Bench Press (Close Grip)4
6-10
Pullover (Dumbbell)4
8-12
JM Press3
6-12
Preacher Curl (Barbell)3
6-12
Hammer Curl3
6-12
Upright Row (Barbell)3
12-15
Windshield Wipers3
8-12
Day 4
ExerciseSetsReps
Incline Bench Press (Barbell)3
6-10
Kroc Row3
10-12
Chin-Up (Weighted)3
4-8
Tricep Pushdown (Cable)3
10-15
Fly Press (Dumbbell)3
8-12
Hammer Curl3
8-12
Day 5
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Standing Calf Raise3
12-15
Farmer's Walk (Weighted)3
1
Neck Curl3
15-20
Leg Press3
8-12
Cable Crunch3
6-12
What People Are Saying
5.0/ 5
My toxic curseMan, 23
0 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Been running this ever since the video was released on yt. Great stuff
8 days ago
Koi M.Man
0 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Nafri just uploaded dis but it looks good. Not far off what I’ve been running for a while
12 days ago

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.