From Natural Powerlifter to Natural BodyBuilding
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Paused) | 3 | 6–8 reps | @9 |
| 2 | Chin-Up (Weighted) | 2 | 8–10 reps | — |
| 1 | 8–1 reps | — | ||
| 3 | Seated Overhead Press (Dumbbell) | 2 | 6–8 reps | — |
| 4 | Helms Row | 2 | 8–12 reps | — |
| 5 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | — |
| 6 | Alternating Dumbbell Curl | 3 | 8–12 reps | — |
| 7 | Incline Fly Press (Dumbbell) | 2 | 8–12 reps | — |
| 8 | Lu Raise | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6–8 reps |
| 2 | Good Morning | 3 | 8–12 reps |
| 3 | Walking Lunge (Dumbbell) | 2 | 6–10 reps |
| 4 | Hamstring Curl | 3 | 8–12 reps |
| 5 | Hanging Leg Raise | 3 | 10–15 reps |
| 6 | Cable Crunch | 3 | 6–8 reps |
| 7 | Front Squat (Barbell) | 3 | 0 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 3 | 6–10 reps |
| 2 | Front Squat (Barbell) | 2 | 6–8 reps |
| 3 | Hip Thrust (Barbell) | 3 | 8–12 reps |
| 4 | Step-Up (Weighted) | 2 | 6–8 reps |
| 5 | Cable Crunch | 3 | 6–8 reps |
| 6 | Hanging Leg Raise | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Iron Cross | 2 | 30–60 min |
| 2 | Pull-Up (Weighted) | 3 | 6–10 reps |
| 3 | Ring Dip | 3 | 10–12 reps |
| 4 | Bicep Curl (Barbell) | 2 | 8–12 reps |
| 5 | Monastery Tricep Extension | 2 | 6–8 reps |
| 6 | Y Raise | 2 | 8–10 reps |
| 7 | Pike Push Up | 2 | 6–8 reps |
| 8 | Ring Row | 3 | AMRAP |
| 9 | Ring Push Up | 2 | AMRAP |
| 10 | Dead Hang | 2 | 60–120 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl | 3 | 6–8 reps |
| 2 | V-Handle Tricep Pushdown (Cable) | 3 | 6–8 reps |
| 3 | Preacher Curl (Barbell) | 3 | 8–12 reps |
| 4 | Skull Crusher | 3 | 8–12 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 6–10 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 6–10 reps |
| 7 | Side Bend (Dumbbell) | 3 | 10–15 reps |
| 8 | Lu Raise | 2 | 10–15 reps |
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, From Natural Powerlifter to Natural BodyBuilding 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 70 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.
From Natural Powerlifter to Natural BodyBuilding is structured around 5 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.
From Natural Powerlifter to Natural BodyBuilding 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
