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NH toji program stage 3
by Leo Rautenberg
1 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
Jul 17, 2024 09:42
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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
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
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
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
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
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
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
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
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
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
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
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