Ultimate Hypertrophy Programs: Novice

(19 reviews)
Natural Hypertrophy's 3x per week full body workout split for novice lifters
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
CoachNatural Hypertrophyverified coach
LevelNovice, Intermediate
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week3 days
Program Length12 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 2
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 3
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 4
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 5
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 6
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 7
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 8
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 9
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 10
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 11
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
Week 12
Day 1
ExerciseSetsReps
Squat (Barbell)3
4-8
Bicep Curl (EZ Bar)3
6-8
Dip (Weighted)3
6-8
Dumbbell Row3
8-12
Tricep Extension (Cable)3
10-15
Lateral Raise (Cable)3
10-15
Sit Up3
10-12
Day 2
ExerciseSetsReps
Overhead Press (Barbell)3
6-10
Hammer Curl3
6-10
Neutral Grip Pull-Up3
4-6
Leg Curl3
12-15
Split Squat3
8-12
Fly Press (Dumbbell)3
10-12
Neck Curl3
15-20
Day 3
ExerciseSetsReps
Romanian Deadlift (Barbell)3
6-12
Seated Calf Raise3
15-20
Incline Bench Press3
6-10
Preacher Curl (Dumbbell)3
8-10
Leg Press3
8-12
Skull Crusher3
8-12
Hanging Knee Raise3
AMRAP
What People Are Saying
4.1/ 5
Paulius O.Man, 35
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
NaturalHypertrophy is da maaaan! its the first program I’m following properly, so it’s a bit difficult to provide the feedback. Suffice to say that each day has its own exercises that kills you, thus I’m looking forward to every day of training.
3 days ago
Rafael R.Man, 38
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Thank you
8 days ago
Josh HamacherMan, 27
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
Program is great, NH has been a huge influence in making me a better man & is a great role model.
17 days ago

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.