Program Description
Natural Hypertrophy's 3x per week "Novice program" with Functional trainer and Smith machine
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 24, 2024 03:36
- Last EditedJun 18, 2025 10:41
Summary
Unlock your potential with the **Functional Trainer with Smith Machine Hypertrophy** program, designed specifically for novices seeking to build strength and muscle over 12 weeks. This 3-day-a-week regimen incorporates supersets that utilize the Smith machine and cables, targeting major muscle groups for balanced development. Each workout is structured to maximize efficiency and effectiveness, ensuring you stay motivated while progressing toward your fitness goals. Get ready to transform your physique and elevate your training experience!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Up3 Sets
10-12 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)3 Sets
6-12 Reps
-
1B
Seated Calf Raise3 Sets
15-20 Reps
-
2A
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
-
2B
Bayesian Curl3 Sets
12-15 Reps
-
3A
Leg Press3 Sets
8-10 Reps
-
3B
French Press3 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 Cable3 Sets
10-15 Reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)3 Sets
4-6 Reps
-
2B
Lying Leg Curl3 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 Curl3 Sets
15-20 Reps
-