Program Description
Introduces the novice to a 3x day a week full-body hypertrophy program. Workouts are 45min to an hour. This will focus on progressive overload through evolving repetitions and the addition of weight after the target repetitions are hit. The key for this program is intensity. Remain close to failure with the sets. Main movements can be hit as 2 sets instead of 3 sets to accommodate the lifters fatigue if necessary but is not recommended to always be done. It is recommended to stick to minimum variations of the same movements at first. A thick lifting belt will be nice to have eventually for squat and hinge movements but is not necessary. Lifting straps will be nice to carry weight heavier than your grip but are not necessary and there are other grips such as alternate and hook grip.
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 18, 2024 05:22
- Last EditedMay 14, 2024 03:16
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2A
Single Arm Tricep Extension (Cable)
2
8-12 reps
-
2B
Preacher Curl (Dumbbell)
2
10-15 reps
-
3
Bench Press (Close Grip)
3
5-8 reps
-
4
Incline Bench Press (Dumbbell)
2
8-12 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
3-5 reps
-
1B
Power Shrug
2
10 reps
-
2
Single Arm Iso Row
3
8-12 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4A
Preacher Curl (Dumbbell)
2
10-15 reps
-
4B
Lateral Raise (Cable)
2
10-15 reps
-
5
Sit Up
2
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Leg Curl
2
8-12 reps
-
3A
Hanging Leg Raise
2
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
-
4
Bench Press (Barbell)
3
5-8 reps
-
5
Chin-Up (Weighted)
3
5-8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)3 Sets
3-5 Reps
-
2A
Single Arm Tricep Extension (Cable)2 Sets
8-12 Reps
-
2B
Preacher Curl (Dumbbell)2 Sets
10-15 Reps
-
3
Bench Press (Close Grip)3 Sets
5-8 Reps
-
4
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
5
Sit Up2 Sets
20-25 Reps
-
Day 2
1A
Trap Bar Deadlift1 Set
3-5 Reps
-
1B
Power Shrug2 Sets
10 Reps
-
2
Single Arm Iso Row3 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
-
4A
Preacher Curl (Dumbbell)2 Sets
10-15 Reps
-
4B
Lateral Raise (Cable)2 Sets
10-15 Reps
-
5
Sit Up2 Sets
20-25 Reps
-
Day 3
1
Squat (Barbell)3 Sets
3-5 Reps
-
2
Leg Curl2 Sets
8-12 Reps
-
3A
Hanging Leg Raise2 Sets
AMRAP
-
3B
V-Handle Tricep Pushdown (Cable)2 Sets
8-12 Reps
-
4
Bench Press (Barbell)3 Sets
5-8 Reps
-
5
Chin-Up (Weighted)3 Sets
5-8 Reps
-