Ultimate Hypertrophy Programs: Novice
934 athletes joined
Natural Hypertrophy's 3x per week full body workout split for novice lifters
4.16
(89 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
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 1
1A
Squat (Barbell)
3
4-8
1B
Bicep Curl (EZ Bar)
3
6-8
2A
Dip (Weighted)
3
6-8
2B
Dumbbell Row
3
8-12
3A
Tricep Extension (Cable)
3
10-15
3B
Lateral Raise (Cable)
3
10-15
3C
Sit Up
3
10-12
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 2
1A
Overhead Press (Barbell)
3
6-10
1B
Hammer Curl
3
6-10
2A
Neutral Grip Pull-Up
3
4-6
2B
Leg Curl
3
12-15
3A
Split Squat
3
8-12
3B
Fly Press (Dumbbell)
3
10-12
3C
Neck Curl
3
15-20
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
Day 3
1A
Romanian Deadlift (Barbell)
3
6-12
1B
Seated Calf Raise
3
15-20
2A
Incline Bench Press
3
6-10
2B
Preacher Curl (Dumbbell)
3
8-10
3A
Leg Press
3
8-12
3B
Skull Crusher
3
8-12
3C
Hanging Knee Raise
3
AMRAP
What People Are Saying(89 ratings)
Only ratings with written feedback are displayed here.
4.16/ 5
kaitlyn D.Age 20, Woman
10 days ago
fiyah muscle gains as a noobie lollllll
FRSKAge 22
17 days ago
Worked plenty for me. I did calisthenics prior to this and started lifting with this program after a 1.5 years break from working out.
Saw great progress in all the areas, perfect beginner programme
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.