Natural Hypertrophy Advanced
Natural Hypertrophy Ultimate Advanced Program
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Dip (Weighted) | 4 | 6–8 reps |
| 1B | Dumbbell Row | 4 | 8–12 reps |
| 1C | Bicep Curl (EZ Bar) | 4 | 6–10 reps |
| Superset | |||
| 2A | Overhead Press (Barbell) | 4 | 6–12 reps |
| 2B | Pull-Up (Weighted) | 4 | 4–8 reps |
| 2C | Decline Crunch (Weighted) | 4 | 8–12 reps |
| Superset | |||
| 3A | Incline Cable Fly | 4 | 8–12 reps |
| 3B | Tricep Rope Push Down (Cable) | 4 | 10–15 reps |
| 3C | Seated Lateral Raise | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Barbell) | 4 | 4–8 reps |
| 1B | Seated Calf Raise | 4 | 12–15 reps |
| Superset | |||
| 2A | Power Shrug | 4 | 6–10 reps |
| 2B | Leg Curl | 4 | 12–15 reps |
| Superset | |||
| 3A | Split Squat (Dumbbell) | 4 | 8–12 reps |
| 3B | Neck Curl | 4 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Close Grip) | 4 | 6–10 reps |
| 1B | Pullover (Dumbbell) | 4 | 8–12 reps |
| 1C | Preacher Curl (EZ Bar) | 4 | 6–12 reps |
| Superset | |||
| 2A | Chin-Up (Weighted) | 4 | 4–8 reps |
| 2B | Hanging Knee Raise | 4 | 10–15 reps |
| 2C | Lateral Raise (Cable) | 4 | 10–15 reps |
| Superset | |||
| 3A | JM Press | 4 | 6–12 reps |
| 3B | Hammer Curl | 4 | 6–12 reps |
| 3C | Upright Row (Barbell) | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Romanian Deadlift (Barbell) | 4 | 6–12 reps |
| 1B | Standing Calf Raise | 4 | 8–12 reps |
| Superset | |||
| 2A | Leg Press | 4 | 8–12 reps |
| 2B | Scapular Push Up | 4 | 15–20 reps |
| Superset | |||
| 3A | Reverse Lunge (Dumbbell) | 4 | 10–12 reps |
| 3B | Neck Extension | 4 | 15–20 reps |
| 3C | Standing Calf Raise | 4 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 4 | 6–10 reps |
| 1B | Kroc Row | 4 | 8–12 reps |
| 1C | Hammer Curl | 4 | 8–12 reps |
| Superset | |||
| 2A | Chin-Up (Weighted) | 4 | 4–8 reps |
| 2B | Dip (Weighted) | 4 | 6–10 reps |
| 2C | Cable Crunch | 4 | 8–12 reps |
| Superset | |||
| 3A | Fly Press (Dumbbell) | 4 | 8–12 reps |
| 3B | Bayesian Curl | 4 | 12–15 reps |
| 3C | Rear Delt Fly (Dumbbell) | 4 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Smith Machine) | 4 | 10–15 reps |
| 1B | Seated Calf Raise | 4 | 8–12 reps |
| Superset | |||
| 2A | Farmer's Walk (Weighted) | 4 | 30 min |
| 2B | Chest Supported Row (Dumbbell) | 4 | 8–12 reps |
| 2C | Neck Curl | 4 | 15–20 reps |
| Superset | |||
| 3A | Hyperextension | 4 | 8–12 reps |
| 3B | Seated Calf Raise | 4 | AMRAP |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Natural Hypertrophy Advanced is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Natural Hypertrophy Advanced is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Natural Hypertrophy Advanced is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
