Intermediate–AdvancedFree

NAT5 : Advanced Hypertrophy Blueprint

Engineered for growth. Designed for naturals.

Brahma Bull· Jun 2025

iOS & Android

Overview

Length

6 weeks

Days / week

5 days

Level

Advanced, Intermediate

Goal

Women's, Muscle, Strength

Equipment

Full Gym

Session length

80 min

NAT5: Advanced Hypertrophy Blueprint Engineered for Growth. Designed for Naturals. This is more than a workout — it’s your roadmap to elite-level muscle development. Built specifically for natural athletes, this 5-day advanced hypertrophy program delivers maximum gains with intelligent recovery — no wasted reps, no fluff, just pure, scientific growth. 🔥 What Makes NAT5 Different? 🎯 Targeted Volume for every major muscle group 💡 Science-backed Supersets that maximize time & hypertrophy ⚖️ RPE-Driven Intensity to keep you progressing without burning out 🧬 Advanced Split Design to balance power, aesthetics, and longevity 📅 Weekly Game Plan Breakdown Day 1 – MONDAY: Leg Power & Density (Quads, Glutes, Calves) Heavy squats. Deep unilateral overload. A calf protocol that actually works. 💥 Back Squats + Bulgarian Splits = Explosive strength & unilateral depth 🔥 Leg Press Volume = Peak hypertrophy stimulus 🔥 High-Rep Calves = True finishing fatigue Start the week by attacking the legs — the largest anabolic driver. Day 2 – TUESDAY: Upper Push Attack (Chest, Shoulders, Triceps) Chest expansion, capped delts, and triceps that pop. ⚡ Incline Press <-> Lateral Raise Superset = Mass + width 💪 Bench + Overhead Dumbbell Press = Upper-body pressing synergy 🎯 Triceps Finisher Superset = Stretch + squeeze domination Supersets optimized to blow up your push muscles and flood them with volume. Day 3 – THURSDAY: Posterior Chain Domination (Glutes, Hamstrings, Lower Back) Get strong. Get stable. Get thick. 🔩 RDLs + Hip Thrusts = Glute-hamstring mass 🧨 Walking Lunges + Curls = Joint health + stretch-mediated hypertrophy 🔥 Single-Leg Calves = Even lower leg growth This is where your physique becomes functional and aesthetic. Day 4 – FRIDAY: Upper Pull Precision (Back Width, Thickness, Rear Delts) Build that V-taper and dense posterior you can feel. 💥 Pull-up <-> Face Pull Superset = Width + scapular control 🛠️ Barbell & Cable Rows = Deep back engagement 🎨 Optional Curl Finisher = Arm definition + blood volume Nothing builds authority like a powerful back. This day does just that. Day 5 – SATURDAY: Aesthetic Mastery (Arms, Abs, Glutes, Calves) Refine your physique and target every overlooked detail. 🎯 Arm Supersets = Maximum pump in minimal time 🔥 Cable Crunches = Core thickness + visible abs ⚙️ Giant Set for Delts & Glutes = Symmetry + postural muscle flow 👣 Calves Reloaded = High-frequency growth protocol You earned this day — now finish the week sculpting your masterpiece. 💪 Ideal For: Experienced natural lifters Physique athletes & body recomposition goals Lifters ready to take the guesswork out and train smarter 🚀 NAT5 = Results Without Reliance No shortcuts. No enhancers. Just a well-engineered blueprint for real, sustainable muscle growth.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

10.1%

Hamstrings

10%

Quadriceps

9.7%

Upper Back

8.9%

Glutes

8.1%

Calves

7.8%

Front Delts

7.8%

Abs

7.1%

Chest

6.5%

Middle Delts

5.2%

Rear Delts

4.5%

Lats

4.1%

Biceps

3.9%

Lower Back

3.5%

Forearms

1.9%

Adductors

0.5%

Abductors

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hack Squat	4	7 reps	@7
2	Bulgarian Split Squat (Dumbbell)	3	8 reps	@8
3	Leg Press	4	9 reps	@7
4	Seated Calf Raise	3	15 reps	@7
5	Standing Calf Raise	3	15 reps	@7

#	Exercise	Sets	Reps	Load
Superset
1A	Incline Bench Press (Dumbbell)	4	10 reps	@8
1B	Lateral Raise (Dumbbell)	4	10 reps	@8
2	Bench Press (Barbell)	4	8 reps	@8
3	Shoulder Press (Machine)	3	12 reps	@8
Superset
4A	Tricep Rope Push Down (Cable)	2	12 reps	@8
4B	Overhead Tricep Extension (Cable)	2	12 reps	@8

#	Exercise	Sets	Reps	Load
1	Romanian Deadlift (Barbell)	4	7 reps	@7
2	Hamstring Curl	3	12 reps	@7
3	Standing Calf Raise	3	9 reps	@7
4	Goblet Squat	4	12 reps	@7

#	Exercise	Sets	Reps	Load
1	Barbell Row	3	7 reps	@7
Superset
2A	Face Pull	4	9 reps	@7
2B	Lat Pulldown	4	12 reps	@8
3	Reverse Pec Deck	3	12 reps	@7
4	Preacher Curl (Barbell)	2	9 reps	@7

#	Exercise	Sets	Reps	Load
Superset
1A	Tricep Extension (Dumbbell)	2	12 reps	@8
1B	Bicep Curl (Barbell)	2	5 reps	@8
Superset
2A	Hammer Curl	2	12 reps	@7
2B	Dip (Weighted)	2	12 reps	@7
3	Cable Crunch	4	12 reps	@7
Superset
4A	Calf Raise (Leg Press)	3	12 reps	@8.5
4B	Side Bend (Dumbbell)	3	12 reps	@8

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, NAT5 : Advanced Hypertrophy Blueprint is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 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 80 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.

NAT5 : Advanced Hypertrophy Blueprint 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 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

NAT5 : Advanced Hypertrophy Blueprint 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

11,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

Auto-progressionWeights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android