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NH toji program stage 3

by Leo Rautenberg
17 athletes joined

Program Description

Look like toji fushiguro, 3rd stage of Natural Hypertrophy's YouTube program that I've transcribed for personal use

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 20, 2024 11:32
  • Last Edited
    Jun 18, 2025 03:00

Summary

Unlock your strength potential with the NH Toji Program Stage 3, a comprehensive 12-week training regimen designed for dedicated lifters. Committing four days a week, you'll engage in a mix of dynamic supersets and targeted exercises, including weighted dips and Bulgarian split squats, to enhance muscle definition and overall power. This program emphasizes progressive overload, ensuring you challenge your limits while building a balanced physique. Get ready to elevate your training and achieve your fitness goals with a structured approach that delivers results!
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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
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
4 Sets
4-8 Reps
-
2
Power Shrug
4 Sets
6-10 Reps
-
3A
Lateral Raise (Cable)
4 Sets
6-12 Reps
-
3B
Decline Sit Up (Weighted)
4 Sets
8-12 Reps
-
4A
Chin-Up (Weighted)
4 Sets
6-10 Reps
-
4B
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
-
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
-
1B
Hammer Curl
4 Sets
6-12 Reps
-
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
-
2B
Neck Curl
4 Sets
15-20 Reps
-
3A
Kroc Row
4 Sets
8-12 Reps
-
3B
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
1B
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
-
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
2B
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
-
3A
Upright Row (Barbell)
3 Sets
10-15 Reps
-
3B
Leg Press
3 Sets
8-12 Reps
-
Day 4
1A
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
1B
Neck Extension
3 Sets
15-20 Reps
-
2A
Dumbbell Row
3 Sets
6-10 Reps
-
2B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3A
Farmer's Walk (Weighted)
3 Sets
3 Reps
-
3B
Y Raise
3 Sets
8-12 Reps
-