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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
    Sep 02, 2024 07:25
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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