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Magic Knight Training Program

by Adrian B.

Program Description

Hypetrophy Modified version of Natural Hypertrophy's Novice Program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2024 07:24
  • Last Edited
    Jun 18, 2025 09:48

Summary

Unleash your inner warrior with the Magic Knight Training Program, a dynamic 12-week journey designed to build strength and sculpt your physique. Committing just three days a week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups with a focus on hypertrophy and functional strength. From the bench press to the Romanian deadlift, each session is crafted to push your limits and elevate your performance. Equip yourself with the full gym setup and get ready to transform your body into a powerhouse!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Row (Cable)
3
10-15 reps
-
3
Tricep Extension (Cable)
3
10-15 reps
-
4
Bicep Curl (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
10-15 reps
-
6
Sit Up
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6-10 reps
-
2
Hammer Curl
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Fly Press (Dumbbell)
3
10-12 reps
-
5
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-12 reps
-
2
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
3 Sets
10-15 Reps
-
3
Tricep Extension (Cable)
3 Sets
10-15 Reps
-
4
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6
Sit Up
3 Sets
10-12 Reps
-
Day 2
1
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Hammer Curl
3 Sets
6-10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
4
Fly Press (Dumbbell)
3 Sets
10-12 Reps
-
5
Neck Curl
3 Sets
15-20 Reps
-
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Hanging Leg Raise
3 Sets
AMRAP
-