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NH Ultimate Hypertrophy Advanced Version
by Luis Donna
1 athletes joined
Program Description
Advanced version of the Ultimate Hypertrophy Programs from Natural Hypertrophy. Main goal is to pack muscle as an advanced trainee.
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Jul 01, 2024 10:06
Last Edited
Jul 02, 2024 02:47
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Week 1
1 / 10 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@8.5
@9
1B
T-Bar Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
1C
Bicep Curl (Dumbbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2A
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8.5
@9
2B
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8.5
@9
2C
Decline Crunch (Weighted)
4 Sets
8-12 Reps
@9.5
3A
Incline Fly Press (Dumbbell)
4 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
@9
3C
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
Day 2
1A
Squat (Barbell)
3 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
1B
Seated Calf Raise
4 Sets
12-15 Reps
@9
2A
Power Shrug
4 Sets
6 Reps
@8
2B
Lying Leg Curl
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
3A
Leg Extension
4 Sets
10-15 Reps
@8.5
3B
Leg Raise (Captain's Chair)
4 Sets
15-20 Reps
@8
3C
Calf Raise (Leg Press)
4 Sets
AMRAP
@9
Day 3
1A
Ring Push Up
4 Sets
AMRAP
@9
1B
Pullover (Dumbbell)
4 Sets
8-12 Reps
@8.5
1C
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@8.5
2B
Hanging Leg Raise
4 Sets
10-15 Reps
@9
2C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
3A
JM Press
4 Sets
6-12 Reps
@8
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
6-12 Reps
@9
3C
Face Pull
4 Sets
10-15 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9
1B
Standing Calf Raise
4 Sets
8-12 Reps
@9
2A
Leg Press
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
2B
Shrug (Dumbbell)
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@8
@9
3A
Glute-Ham Raise
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@9
3B
Cable Crunch
4 Sets
15-20 Reps
@9
3C
Standing Calf Raise
4 Sets
AMRAP
@9
Day 5
1A
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9
1B
Kroc Row
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
1C
Hammer Curl
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
2A
Lat Pulldown
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9
2B
Dip (Weighted)
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9
2C
Dragon Flag
4 Sets
6-10 Reps
@9
3A
Chest Fly (Cable)
4 Sets
12-15 Reps
@8.5
3B
Bayesian Curl
4 Sets
12-15 Reps
@9
3C
Upright Row (Barbell)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 6
1A
Hack Squat
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9
1B
Seated Calf Raise
4 Sets
8-12 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
1 mins
@9
2B
Good Morning
4 Sets
8-12 Reps
@8
2C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@9
3A
Hip Thrust (Barbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3B
Seated Calf Raise
4 Sets
AMRAP
@9