49 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.
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.
Christopher V.
Man, 297 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Be st
Max B.
Man, 185 weeks complete
3 years of prior experience
Less than expected strength gains
Less than expected muscle gains
I think I’m just not eating enough
Vésteinn
Man5 weeks complete
8 years of prior experience
As expected strength gains
Less than expected muscle gains
Solid, I ran it for roughly 5 weeks but had to quit due to some overuse injuries. I think the pressing volume and frequency are too high. Some people might run into recovery issues.
theres_no_hope
Man, 253 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Good program