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BoostcampPNG

NH toji program stage 3

by Leo Rautenberg
10 athletes joined

Program Description

Look like toji fushiguro, 3rd stage of Natural Hypertrophy's YouTube program that I've transcribed for personal use

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 20, 2024 11:32
  • Last Edited
    Feb 11, 2025 07:16
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
4-8 reps
-
2
Power Shrug
4
6-10 reps
-
3A
Lateral Raise (Cable)
4
6-12 reps
-
3B
Decline Sit Up (Weighted)
4
8-12 reps
-
4A
Chin-Up (Weighted)
4
6-10 reps
-
4B
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Dumbbell)
4
6-10 reps
-
1B
Hammer Curl
4
6-12 reps
-
2A
Overhead Tricep Extension (Cable)
4
10-15 reps
-
2B
Neck Curl
4
15-20 reps
-
3A
Kroc Row
4
8-12 reps
-
3B
Rear Delt Fly (Machine)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
-
1B
Preacher Curl (EZ Bar)
3
6-12 reps
-
2A
Pullover (Dumbbell)
3
8-12 reps
-
2B
Russian Twist (Dumbbell)
3
10-15 reps
-
3A
Upright Row (Barbell)
3
10-15 reps
-
3B
Leg Press
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
3
8-12 reps
-
1B
Neck Extension
3
15-20 reps
-
2A
Dumbbell Row
3
6-10 reps
-
2B
Tricep Pushdown (Cable)
3
8-12 reps
-
3A
Farmer's Walk (Weighted)
3
3 reps
-
3B
Y Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
4 Sets
4-8 Reps
-
2
Power Shrug
4 Sets
6-10 Reps
-
3A
Lateral Raise (Cable)
4 Sets
6-12 Reps
-
3B
Decline Sit Up (Weighted)
4 Sets
8-12 Reps
-
4A
Chin-Up (Weighted)
4 Sets
6-10 Reps
-
4B
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
-
Day 2
1A
Overhead Press (Dumbbell)
4 Sets
6-10 Reps
-
1B
Hammer Curl
4 Sets
6-12 Reps
-
2A
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
-
2B
Neck Curl
4 Sets
15-20 Reps
-
3A
Kroc Row
4 Sets
8-12 Reps
-
3B
Rear Delt Fly (Machine)
4 Sets
12-15 Reps
-
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
1B
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
-
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
2B
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
-
3A
Upright Row (Barbell)
3 Sets
10-15 Reps
-
3B
Leg Press
3 Sets
8-12 Reps
-
Day 4
1A
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
1B
Neck Extension
3 Sets
15-20 Reps
-
2A
Dumbbell Row
3 Sets
6-10 Reps
-
2B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
3A
Farmer's Walk (Weighted)
3 Sets
3 Reps
-
3B
Y Raise
3 Sets
8-12 Reps
-