NAT5 : Advanced Hypertrophy Blueprint

by Brahma Bull

Program Description

NAT5: Advanced Hypertrophy Blueprint Engineered for Growth. Designed for Naturals. This is more than a workout β€” 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 β€” no wasted reps, no fluff, just pure, scientific growth. πŸ”₯ What Makes NAT5 Different? 🎯 Targeted Volume for every major muscle group πŸ’‘ Science-backed Supersets that maximize time & hypertrophy βš–οΈ RPE-Driven Intensity to keep you progressing without burning out 🧬 Advanced Split Design to balance power, aesthetics, and longevity πŸ“… Weekly Game Plan Breakdown Day 1 – MONDAY: Leg Power & Density (Quads, Glutes, Calves) Heavy squats. Deep unilateral overload. A calf protocol that actually works. πŸ’₯ Back Squats + Bulgarian Splits = Explosive strength & unilateral depth πŸ”₯ Leg Press Volume = Peak hypertrophy stimulus πŸ”₯ High-Rep Calves = True finishing fatigue Start the week by attacking the legs β€” 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 πŸ’ͺ 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. πŸ”© RDLs + Hip Thrusts = Glute-hamstring mass 🧨 Walking Lunges + Curls = Joint health + stretch-mediated hypertrophy πŸ”₯ 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. πŸ’₯ Pull-up <-> Face Pull Superset = Width + scapular control πŸ› οΈ 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 πŸ”₯ Cable Crunches = Core thickness + visible abs βš™οΈ Giant Set for Delts & Glutes = Symmetry + postural muscle flow πŸ‘£ Calves Reloaded = High-frequency growth protocol You earned this day β€” now finish the week sculpting your masterpiece. πŸ’ͺ Ideal For: Experienced natural lifters Physique athletes & body recomposition goals Lifters ready to take the guesswork out and train smarter πŸš€ NAT5 = Results Without Reliance No shortcuts. No enhancers. Just a well-engineered blueprint for real, sustainable muscle growth.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 27, 2025 03:57
  • Last Edited
    Jul 10, 2025 01:12

Summary

Unlock your potential with the NAT5: Advanced Hypertrophy Blueprint, a comprehensive 6-week program designed for serious lifters. Train five days a week with a focus on compound movements and isolation exercises that target all major muscle groups. Each session is strategically crafted to maximize muscle growth and strength, utilizing a mix of free weights and machines. Get ready to push your limits and achieve the physique you’ve always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
4
9 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
4
9 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
4
9 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
4
9 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
4
9 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
7 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
4
9 reps
RPE 7
4
Seated Calf Raise
3
15 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
1B
Lateral Raise (Dumbbell)
4
10 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Shoulder Press (Machine)
3
12 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
RPE 7
2
Hamstring Curl
3
12 reps
RPE 7
3
Standing Calf Raise
3
9 reps
RPE 7
4
Goblet Squat
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
RPE 7
2
Hamstring Curl
3
12 reps
RPE 7
3
Standing Calf Raise
3
9 reps
RPE 7
4
Goblet Squat
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
RPE 7
2
Hamstring Curl
3
12 reps
RPE 7
3
Standing Calf Raise
3
9 reps
RPE 7
4
Goblet Squat
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
RPE 7
2
Hamstring Curl
3
12 reps
RPE 7
3
Standing Calf Raise
3
9 reps
RPE 7
4
Goblet Squat
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
RPE 7
2
Hamstring Curl
3
12 reps
RPE 7
3
Standing Calf Raise
3
9 reps
RPE 7
4
Goblet Squat
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
7 reps
RPE 7
2
Hamstring Curl
3
12 reps
RPE 7
3
Standing Calf Raise
3
9 reps
RPE 7
4
Goblet Squat
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
RPE 7
2A
Face Pull
4
9 reps
RPE 7
2B
Lat Pulldown
4
12 reps
RPE 8
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Preacher Curl (Barbell)
2
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
RPE 7
2A
Face Pull
4
9 reps
RPE 7
2B
Lat Pulldown
4
12 reps
RPE 8
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Preacher Curl (Barbell)
2
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
RPE 7
2A
Face Pull
4
9 reps
RPE 7
2B
Lat Pulldown
4
12 reps
RPE 8
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Preacher Curl (Barbell)
2
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
RPE 7
2A
Face Pull
4
9 reps
RPE 7
2B
Lat Pulldown
4
12 reps
RPE 8
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Preacher Curl (Barbell)
2
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
RPE 7
2A
Face Pull
4
9 reps
RPE 7
2B
Lat Pulldown
4
12 reps
RPE 8
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Preacher Curl (Barbell)
2
9 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
7 reps
RPE 7
2A
Face Pull
4
9 reps
RPE 7
2B
Lat Pulldown
4
12 reps
RPE 8
3
Reverse Pec Deck
3
12 reps
RPE 7
4
Preacher Curl (Barbell)
2
9 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Dumbbell)
2
12 reps
RPE 8
1B
Bicep Curl (Barbell)
2
5 reps
RPE 8
2A
Hammer Curl
2
12 reps
RPE 7
2B
Dip (Weighted)
2
12 reps
RPE 7
3
Cable Crunch
4
12 reps
RPE 7
4A
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Dumbbell)
2
12 reps
RPE 8
1B
Bicep Curl (Barbell)
2
5 reps
RPE 8
2A
Hammer Curl
2
12 reps
RPE 7
2B
Dip (Weighted)
2
12 reps
RPE 7
3
Cable Crunch
4
12 reps
RPE 7
4A
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Dumbbell)
2
12 reps
RPE 8
1B
Bicep Curl (Barbell)
2
5 reps
RPE 8
2A
Hammer Curl
2
12 reps
RPE 7
2B
Dip (Weighted)
2
12 reps
RPE 7
3
Cable Crunch
4
12 reps
RPE 7
4A
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Dumbbell)
2
12 reps
RPE 8
1B
Bicep Curl (Barbell)
2
5 reps
RPE 8
2A
Hammer Curl
2
12 reps
RPE 7
2B
Dip (Weighted)
2
12 reps
RPE 7
3
Cable Crunch
4
12 reps
RPE 7
4A
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Dumbbell)
2
12 reps
RPE 8
1B
Bicep Curl (Barbell)
2
5 reps
RPE 8
2A
Hammer Curl
2
12 reps
RPE 7
2B
Dip (Weighted)
2
12 reps
RPE 7
3
Cable Crunch
4
12 reps
RPE 7
4A
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Dumbbell)
2
12 reps
RPE 8
1B
Bicep Curl (Barbell)
2
5 reps
RPE 8
2A
Hammer Curl
2
12 reps
RPE 7
2B
Dip (Weighted)
2
12 reps
RPE 7
3
Cable Crunch
4
12 reps
RPE 7
4A
Calf Raise (Leg Press)
3
12 reps
RPE 8.5
4B
Side Bend (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
7 Reps
@7
2
Hamstring Curl
3 Sets
12 Reps
@7
3
Standing Calf Raise
3 Sets
9 Reps
@7
4
Goblet Squat
4 Sets
12 Reps
@7
Day 1
1
Hack Squat
4 Sets
7 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Leg Press
4 Sets
9 Reps
@7
4
Seated Calf Raise
3 Sets
15 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@7
Day 2
1A
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8
1B
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Bench Press (Barbell)
4 Sets
8 Reps
@8
3
Shoulder Press (Machine)
3 Sets
12 Reps
@8
4A
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
4B
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@8
Day 4
1
Barbell Row
3 Sets
7 Reps
@7
2A
Face Pull
4 Sets
9 Reps
@7
2B
Lat Pulldown
4 Sets
12 Reps
@8
3
Reverse Pec Deck
3 Sets
12 Reps
@7
4
Preacher Curl (Barbell)
2 Sets
9 Reps
@7
Day 5
1A
Tricep Extension (Dumbbell)
2 Sets
12 Reps
@8
1B
Bicep Curl (Barbell)
2 Sets
5 Reps
@8
2A
Hammer Curl
2 Sets
12 Reps
@7
2B
Dip (Weighted)
2 Sets
12 Reps
@7
3
Cable Crunch
4 Sets
12 Reps
@7
4A
Calf Raise (Leg Press)
3 Sets
12 Reps
@8.5
4B
Side Bend (Dumbbell)
3 Sets
12 Reps
@8