60 reviews for Ultimate Hypertrophy Programs: Intermediate
Boostcamp teams up with Natural Hypertrophy to offer the "Ultimate Hypertrophy Programs: Intermediate" - a free, 5-day per week training plan for intermediate lifters.
Workout Structure:
Monday - Upper 1
Tuesday - Lower 1
Wednesday - Arms
Friday - Upper 2
Saturday - Lower 2
This program combines upper-lower splits with an extra arm day, utilizing supersets for efficiency. Focused on muscle growth, it balances high frequency with medium volume and intensity, ensuring workouts are concise (60-80 mins) yet effective.
See below for the full program guide.
Matt B.
Man, 603 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good rhythm to the workouts
Rocky S.
Man, 289 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
NH the goat getting me my dream physique
Man, 24
3 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Pretty Great Program! Set new PRs almost every workout. I’ve felt more strength gains compared to muscular gains. All good tho! Made some modifications due to occupied gym. Also I didnt workout continuously, Ive had 3-4 gap days but I continued workout as same so maybe thats why muscular gains are less. im gonna complete it and review again !
Suriya Arun
Man, 233 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Definitely gained strength but didn't notice any visible changes
Luis O.
Man, 275 weeks complete
7 years of prior experience
More than expected strength gains
More than expected muscle gains
This program has been great for someone like me (I get bored easily). The program offers a great diversity of workouts and alternatives if you’re not feeling a specific exercise on certain days. Would recommend but also beware of many, MANY curls. Good luck!
Mark Stevens
Man, 477 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Made multiple PRs every session on this program Used double progression method and 0 RIR on all exercises except squats and good morning obvs Swapped RDLs out for good mornings due to RDLs being fatiguing for me Swapped split squat for leg extensions On the last set added drop sets for each leg isolation exercises
Jake B.
Man, 249 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Excellent program for intermediates and up. Volume and frequency were about perfect for me, anything less wouldn’t be as effective and anything more would be a bit too much for me to comfortably recover from. Chest, arms, and legs were some strong points for this program. In fact, with this program I got 15.25 in. arms (cold measured). Highly recommend for anyone looking for a very solid hypertrophy based program.
Connor W.
Man, 309 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
I am on week 10 of the program and I have only missed one workout. Overall I have noticed general increase in strength and it feels like I have gained muscle mass but I’m not sure how to determine that. It’s a good workout program for a gym noob and it’s overall easy to follow and there are typically coach provided substitutions if your gym doesn’t have the appropriate equipment.
Aurelien A.
Man3 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
I love so much this program. I make it before it come un boost camp !
Jeffrey H.
Man, 3112 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Excellent workout program. The structure is great and efficient. Focuses on core muscle groups while allowing steady strength gains. Highly recommend.