Uploaded June 2023 | Updated September 2026, 2 weeks ago
If you want to support my work: ko-fi.com/naturalhypertrophy
Novice program: https://www.boostcamp.app/natural-hypertrophy/silver-era-aesthetics-program
Bridge program: https://www.boostcamp.app/natural-hypertrophy/ultimate-hypertrophy-programs-novice
00:00 Introducing the programs
6:00 Novice
11:50 Beginner
14:50 Bridge
20:15 Intermediate
27:45 Advanced
35:30 Conclusion
Ultimate Hypertrophy Program:
THE BEGINNER, NOVICE & BRIDGE PROGRAMS ARE IN THE PINNED COMMENT.
Intermediate:
Monday Upper:
Dips 3-4x6-8 OR Bench 3-4x6-8 + DB rows 3-4x8-12 OR Incline rows 3-4x10-15
Barbell OHP 3-4x6-12 OR DB OHP 3-4x8-12 + EZ bar curls 3-4x6-10 OR DB curls 3-4x6-12
Rope triceps extension 3-4x10-15 OR Katana extension 3-4x10-12 + Cable lateral raises 3-4x10-15 OR Powel raises 3-4x8-12 + Sit-ups 3-4x8-12 OR Cannonball crunches 3-4x10-15
Tuesday Lower:
Barbell Squats 3-4x4-8 OR Hack Squats 3-4x6-10 + Seated calf raises 3-4x15-20
Power shrugs OR Clean pulls + Leg curls 3-4x12-15 OR Hyperextensions 3-4x8-12
Split squats 3-4x8-12 OR Leg extensions 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20
Wednesday Arms:
Close grip bench 3-4x6-10 OR Ring push-ups 3-4x8-12 + DB pullovers OR Machine pullovers 4x8-12
JM press 3-4x6-12 OR Skull-crushers 3-4x10-12 + EZ bar preacher curls 3-4x6-12 + OR Spider curls 3-4x10-15
Hammer curls 3-4x6-12 OR Reverse curls 3-4x6-12 + Upright rows 3x12-15 OR Face-pulls 3x10-15 + Windshield wipers 3-4x8-12 + Russian twists 3-4x10-15
Friday Upper:
Incline press 3x6-10 OR AD press 3x8-12 + Krock rows 3x10-12 OR Meadows rows 3x12-15
Chin-ups OR Neutral-ups 3x4-8 + Triceps pushdowns OR Cross body triceps extensions 3x10-15
DB fly press 3x8-12 OR Cable flies 3x12-15 + Preacher hammer curls OR Bayesian curls 3x8-12
Saturday Lower:
RDL 3x6-12 OR Good morning 3x6-10 + Standing calf raises 3x12-15
Farmers carries 3x30m OR Suitcase deadlifts 3x8-10 + Neck curls OR Neck extensions 3-4x15-20
Leg press 3x8-12 OR Smith machine squats 3x8-10 + Cable crunches OR Dragon Flags 3x6-12
Advanced:
Monday Upper:
Dips 3-4x6-8 OR Bench 3-4x6-8 + DB rows 3-4x8-12 OR Incline rows 3-4x10-15 + EZ bar curls 3-4x6-10 OR DB curls 3-4x6-12
Barbell OHP 3-4x6-12 OR DB OHP 3-4x8-12 + Fat grip neutral ups 3-4x4-8 OR Neutral grip lat pulldowns 3-4x8-12 + Decline sit-ups 3-4x8-12 OR Abs rollout 3-4x10-15
Incline cable flies 3-4x8-12 OR Converging chest press 3-4x6-10 + Rope triceps extension 3-4x10-15 OR Katana extension 3-4x10-12 + Seated lateral raises 3-4x10-15 OR Powel raises 3-4x8-12
Tuesday Lower:
Barbell Squats 3-4x4-8 OR Hack Squats 3-4x6-10 + Seated calf raises 3-4x12-15
Power shrugs OR Clean pulls + Leg curls 3-4x12-15 OR Hyperextensions 3-4x8-12
Split squats 3-4x8-12 OR Leg extensions 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20 + Close stance DB seated calf raises 3-4xAMRAP
Wednesday Upper:
Close grip bench 3-4x6-10 OR Ring push-ups 3-4x8-12 + DB pullovers OR Machine pullovers 4x8-12 + EZ bar preacher curls 3-4x6-12 + OR Spider curls 3-4x10-15
Fat-grip chin-ups 3-4x4-8 OR Supinated grip lats machine 3-4x8-12 + Hanging knee raises 3-4x10-15 OR Reverse crunches 3-4x8-12 + Cable lateral raises 3-4x10-15 OR Incline Y raises 3-4x8-12
JM press 3-4x6-12 OR Lying triceps extensions 3-4x10-12 + Hammer curls 3-4x6-12 OR Reverse curls 3-4x6-12 + Upright rows OR Face-pulls 3-4x10-15
Thursday Lower:
RDL 3-4x6-12 OR Good morning 3-4x6-10 + Standing calf raises 3-4x8-12
Leg press 3-4x8-12 OR Heel elevated pause squats 3-4x8-10 + Serratus push-ups OR Serratus punch 3-4x15-20
Reverse lunges 3-4x10-12 OR GHR 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20 + Toes-out standing calf raises 3-4xAMRAP
Friday Upper:
Incline press 3-4x6-10 OR AD press 3-4x8-12 + Krock rows 3-4x8-12 OR Meadows rows 3-4x12-15 + Preacher hammer curls 3-4x8-12 OR Pronation twists 3-4x10-15
Chin-ups OR Neutral-ups 3-4x4-8 + Triceps dips 3-4x6-10 OR Cable skull-crushers 3-4x10-15 + Cable crunches 3-4x8-12 OR Dragon Flags 3-4x6-10
DB fly press 3-4x8-12 OR Cable flies 3x12-15 + Bayesian curls 3-4x12-15 OR Pelican curls 3-4x6-10 + Rear delt swings 3-4x10-15 OR Upright rows 3-4x12-15
Saturday Lower:
Smith machine squats 3-4x10-15 OR Pendulum hack squats 3-4x6-12 + Seated calf raises 3-4x8-12
Farmers carries 3-4x30m OR Suitcase deadlifts 3-4x8-12 + Incline rows 3-4x8-12 OR Kelso shrugs 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20
Snatch grip hyperextensions 3-4x8-12 OR Single leg RDLs 3-4x10-15 + Close stance DB seated calf raises 3-4xAMRAP
If you want to support my work: ko-fi.com/naturalhypertrophy
Novice program: https://www.boostcamp.app/natural-hypertrophy/silver-era-aesthetics-program
Bridge program: https://www.boostcamp.app/natural-hypertrophy/ultimate-hypertrophy-programs-novice
00:00 Introducing the programs
6:00 Novice
11:50 Beginner
14:50 Bridge
20:15 Intermediate
27:45 Advanced
35:30 Conclusion
Ultimate Hypertrophy Program:
THE BEGINNER, NOVICE & BRIDGE PROGRAMS ARE IN THE PINNED COMMENT.
Intermediate:
Monday Upper:
Dips 3-4x6-8 OR Bench 3-4x6-8 + DB rows 3-4x8-12 OR Incline rows 3-4x10-15
Barbell OHP 3-4x6-12 OR DB OHP 3-4x8-12 + EZ bar curls 3-4x6-10 OR DB curls 3-4x6-12
Rope triceps extension 3-4x10-15 OR Katana extension 3-4x10-12 + Cable lateral raises 3-4x10-15 OR Powel raises 3-4x8-12 + Sit-ups 3-4x8-12 OR Cannonball crunches 3-4x10-15
Tuesday Lower:
Barbell Squats 3-4x4-8 OR Hack Squats 3-4x6-10 + Seated calf raises 3-4x15-20
Power shrugs OR Clean pulls + Leg curls 3-4x12-15 OR Hyperextensions 3-4x8-12
Split squats 3-4x8-12 OR Leg extensions 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20
Wednesday Arms:
Close grip bench 3-4x6-10 OR Ring push-ups 3-4x8-12 + DB pullovers OR Machine pullovers 4x8-12
JM press 3-4x6-12 OR Skull-crushers 3-4x10-12 + EZ bar preacher curls 3-4x6-12 + OR Spider curls 3-4x10-15
Hammer curls 3-4x6-12 OR Reverse curls 3-4x6-12 + Upright rows 3x12-15 OR Face-pulls 3x10-15 + Windshield wipers 3-4x8-12 + Russian twists 3-4x10-15
Friday Upper:
Incline press 3x6-10 OR AD press 3x8-12 + Krock rows 3x10-12 OR Meadows rows 3x12-15
Chin-ups OR Neutral-ups 3x4-8 + Triceps pushdowns OR Cross body triceps extensions 3x10-15
DB fly press 3x8-12 OR Cable flies 3x12-15 + Preacher hammer curls OR Bayesian curls 3x8-12
Saturday Lower:
RDL 3x6-12 OR Good morning 3x6-10 + Standing calf raises 3x12-15
Farmers carries 3x30m OR Suitcase deadlifts 3x8-10 + Neck curls OR Neck extensions 3-4x15-20
Leg press 3x8-12 OR Smith machine squats 3x8-10 + Cable crunches OR Dragon Flags 3x6-12
Advanced:
Monday Upper:
Dips 3-4x6-8 OR Bench 3-4x6-8 + DB rows 3-4x8-12 OR Incline rows 3-4x10-15 + EZ bar curls 3-4x6-10 OR DB curls 3-4x6-12
Barbell OHP 3-4x6-12 OR DB OHP 3-4x8-12 + Fat grip neutral ups 3-4x4-8 OR Neutral grip lat pulldowns 3-4x8-12 + Decline sit-ups 3-4x8-12 OR Abs rollout 3-4x10-15
Incline cable flies 3-4x8-12 OR Converging chest press 3-4x6-10 + Rope triceps extension 3-4x10-15 OR Katana extension 3-4x10-12 + Seated lateral raises 3-4x10-15 OR Powel raises 3-4x8-12
Tuesday Lower:
Barbell Squats 3-4x4-8 OR Hack Squats 3-4x6-10 + Seated calf raises 3-4x12-15
Power shrugs OR Clean pulls + Leg curls 3-4x12-15 OR Hyperextensions 3-4x8-12
Split squats 3-4x8-12 OR Leg extensions 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20 + Close stance DB seated calf raises 3-4xAMRAP
Wednesday Upper:
Close grip bench 3-4x6-10 OR Ring push-ups 3-4x8-12 + DB pullovers OR Machine pullovers 4x8-12 + EZ bar preacher curls 3-4x6-12 + OR Spider curls 3-4x10-15
Fat-grip chin-ups 3-4x4-8 OR Supinated grip lats machine 3-4x8-12 + Hanging knee raises 3-4x10-15 OR Reverse crunches 3-4x8-12 + Cable lateral raises 3-4x10-15 OR Incline Y raises 3-4x8-12
JM press 3-4x6-12 OR Lying triceps extensions 3-4x10-12 + Hammer curls 3-4x6-12 OR Reverse curls 3-4x6-12 + Upright rows OR Face-pulls 3-4x10-15
Thursday Lower:
RDL 3-4x6-12 OR Good morning 3-4x6-10 + Standing calf raises 3-4x8-12
Leg press 3-4x8-12 OR Heel elevated pause squats 3-4x8-10 + Serratus push-ups OR Serratus punch 3-4x15-20
Reverse lunges 3-4x10-12 OR GHR 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20 + Toes-out standing calf raises 3-4xAMRAP
Friday Upper:
Incline press 3-4x6-10 OR AD press 3-4x8-12 + Krock rows 3-4x8-12 OR Meadows rows 3-4x12-15 + Preacher hammer curls 3-4x8-12 OR Pronation twists 3-4x10-15
Chin-ups OR Neutral-ups 3-4x4-8 + Triceps dips 3-4x6-10 OR Cable skull-crushers 3-4x10-15 + Cable crunches 3-4x8-12 OR Dragon Flags 3-4x6-10
DB fly press 3-4x8-12 OR Cable flies 3x12-15 + Bayesian curls 3-4x12-15 OR Pelican curls 3-4x6-10 + Rear delt swings 3-4x10-15 OR Upright rows 3-4x12-15
Saturday Lower:
Smith machine squats 3-4x10-15 OR Pendulum hack squats 3-4x6-12 + Seated calf raises 3-4x8-12
Farmers carries 3-4x30m OR Suitcase deadlifts 3-4x8-12 + Incline rows 3-4x8-12 OR Kelso shrugs 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20
Snatch grip hyperextensions 3-4x8-12 OR Single leg RDLs 3-4x10-15 + Close stance DB seated calf raises 3-4xAMRAP
