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Functional trainer with Smith machine hypertrophy - Novice

by Sutanu Nandigrami
15 athletes joined

Program Description

Natural Hypertrophy's 3x per week "Novice program" with Functional trainer and Smith machine

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2024 03:36
  • Last Edited
    Nov 18, 2024 07:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
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 (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
4-8 reps
-
1B
Bicep Curl (Cable)
3
6-10 reps
-
2A
Bench Press (Smith Machine)
3
6-8 reps
-
2B
Seated Row (Cable)
3
10-15 reps
-
3A
Tricep Extension (Cable)
3
10-15 reps
-
3B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
3C
Sit Up
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Biceps Curl Cable
3
10-15 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 reps
-
3C
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Military Press (Smith Machine)
3
6-10 reps
-
1B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
4-6 reps
-
2B
Lying Leg Curl
3
12-15 reps
-
3A
Split Squat (Smith Machine)
3
8-12 reps
-
3B
Chest Fly (Cable)
3
12-15 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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
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 (Smith Machine)
3
6-10 reps
-
2B
Bayesian Curl
3
12-15 reps
-
3A
Leg Press
3
8-10 reps
-
3B
French Press
3
8-12 reps
-
3C
Knee Raise (Captain's Chair)
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Squat (Smith Machine)
3 Sets
4-8 Reps
-
1B
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
2A
Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2B
Seated Row (Cable)
3 Sets
10-15 Reps
-
3A
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
3B
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
-
3C
Sit Up
3 Sets
10-12 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
1B
Seated Calf Raise
3 Sets
15-20 Reps
-
2A
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2B
Bayesian Curl
3 Sets
12-15 Reps
-
3A
Leg Press
3 Sets
8-10 Reps
-
3B
French Press
3 Sets
8-12 Reps
-
3C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
-
1B
Reverse Biceps Curl Cable
3 Sets
10-15 Reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
4-6 Reps
-
2B
Lying Leg Curl
3 Sets
12-15 Reps
-
3A
Split Squat (Smith Machine)
3 Sets
8-12 Reps
-
3B
Chest Fly (Cable)
3 Sets
12-15 Reps
-
3C
Neck Curl
3 Sets
15-20 Reps
-