Ultimate Hypertrophy Programs: Novice
1,483 athletes joined
Natural Hypertrophy's 3x per week full body workout split for novice lifters
4.22
(33 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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(33 ratings)
Only ratings with written feedback are displayed here.
4.22 / 5
Jose T.Age 39, Man
11 hours ago
I started with the Bridge, but the volume was too much so I switched to this one. I only did squats, Romanian dl and calves for legs and switched other leg exercises to pull down, upright row and machine row. With the modifications the program has been perfect for my goals. My focus is on shoulders, back, and arms.
ChoudhryAge 30, Man
4 days ago
It’s an amazing program which goes a long with BJJ very well!
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.