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Functional trainer with Smith machine hypertrophy - Novice
by Sutanu Nandigrami
2 athletes joined
Program Description
Natural Hypertrophy's 3x Novice program with FTS 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
Jul 05, 2024 07:51
down_app
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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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 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 2
1A
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
6-12 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
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