53 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.
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.
GuyNamedGhost
Man, 159 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I was finally able to see my quads under my fat as time went on doing this program, good one
Harrison V.
Man5 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
I added a lot of extra hypertrophy but this format has been great!
Fede G.
Man, 465 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Good program, taxing mid week but otherwise very doable. Good overall results
James L.
Man, 253 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Good program. Not enough back and chest for my liking but definitely high volume on the arms.
Sandro Gulishvili
Man, 264 years of prior experience
As expected strength gains
As expected muscle gains
I ran this program as intermediate for couple 3-4 month. One downside imo is too much pressing volume. Had shoulder problems because of this, like some will have, but some could tolarate. Solution: I'm doing 2 times press in a week now less sets and pains gone
MOMBASA VOLUNTEERING AND RESOURCE CENTRE M.
Non-binary5 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Appropriate program for my age and goals to maintain muscle, joint wellness, cardio health and general wellbeing. Highly recommend to those in need of a moderate pace program. Ample time for recovery in the week.
Evan G.
Man, 163 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Not too bad of a program, perfect for intermediates like myself.