# Ultimate Hypertrophy Programs: Intermediate

Natural Hypertrophy's 5x per week intermediate split for those who finished the Bridge program

★ 4.381 ratings  
3,305 athletes running this program

## Overview

**Length**: 12 weeks  
**Days / week**: 5 days  
**Level**: Intermediate  
**Goal**: Muscle  
**Equipment**: Full Gym  
**Session length**: 60 min

**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.

**Ultimate Hypertrophy Programs: Intermediate Program Guide**

The "Ultimate Hypertrophy Programs: Intermediate" is designed for lifters who have surpassed the beginner stage and are looking for a structured approach to gain [muscle mass](https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain) efficiently. This program emphasizes a balance of high [frequency](https://www.boostcamp.app/blogs/how-often-should-you-lift), medium [volume](https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training), and medium to high [intensity](https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training) to stimulate muscle growth without hindering [recovery](https://www.boostcamp.app/blogs/importance-of-recovery-after-training).

Here's an overview of the program's structure and what participants can expect:

**Frequency and Structure:** The program operates on a 5-day training schedule, employing an [upper-lower split](https://www.boostcamp.app/blogs/best-upper-lower-workout-split), repeated twice with an additional day dedicated to [arm training](https://www.boostcamp.app/blogs/arm-workouts-for-powerlifters). This setup ensures each major muscle group is targeted twice a week for optimal growth stimulation.

**Duration and Efficiency:** Each workout session is designed to be efficient, lasting between 60 to 80 minutes. The incorporation of supersets plays a crucial role in maintaining workout intensity while also ensuring time efficiency.

**Workout Structure:**

- **Monday - Upper 1**  
- **Tuesday - Lower 1**  
- **Wednesday - Arms**  
- **Friday - Upper 2**  
- **Saturday - Lower 2**

**Workout Components:**

- **Upper Body Workouts:** Focus on [compound and isolation movements](https://www.boostcamp.app/blogs/compound-vs-isolation-exercises), with variations in volume and intensity. The inclusion of exercises like [bench presses](https://www.boostcamp.app/blogs/improve-your-bench-press), dumbbell rows, overhead presses, and isolation work for arms ensures a comprehensive upper body workout.

- **Lower Body Workouts:** Emphasize on leg muscles through a variety of exercises targeting different aspects of the legs, including squats, leg presses, and calf raises. The lower body days are slightly less in volume compared to upper body days, aligning with the program's strategic distribution of energy and focus.

- **Arm Day:** Specifically dedicated to arm development, incorporating exercises like cross-body bench presses, dumbbell pullovers, and various curl variations to target [biceps](https://www.boostcamp.app/blogs/4-best-bicep-exercises), triceps, and [forearm](https://www.boostcamp.app/blogs/forearm-workouts-1) muscles.

**Volume and Progression:** The program starts with 3-4 sets per exercise, allowing for progression in volume and intensity. The latter part of the week slightly reduces the volume to 3 sets per exercise to manage fatigue and prepare for advanced stages of training.

**Recovery and Adaptation:** The split is designed to prevent overtraining and excessive fatigue by alternating muscle groups and ensuring adequate recovery, which is vital for continuous progress and muscle growth.

**Advanced Preparation:** As participants progress, the program provides a foundation for moving to more advanced stages of training, emphasizing the importance of not rushing through the phases and focusing on consistent, sustainable growth.

**Holistic Approach:** In addition to muscle hypertrophy, the program also includes exercises for [functional strength](https://www.boostcamp.app/blogs/master-functional-strength-training-essential-guide) and core stability, enhancing overall physical performance and aesthetics.

Lifters are encouraged to follow the program with diligence and patience, focusing on proper form, progressive overload, and recovery to maximize gains. The "Ultimate Hypertrophy Programs: Intermediate" is not just about lifting weights; it's about strategically stimulating muscle growth, improving strength, and enhancing body composition through a well-structured and scientifically backed training regimen.

## Who it's for

- Intermediate athletes ready for a structured program  
- Athletes focused on building muscle size  
- Athletes who can train 5 days per week  
- Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

## Muscle engagement

- Front: 11.7%  
- Back: 10.9%  
- Triceps: 9.6%  
- Front Delts: 8.8%  
- Chest: 8%  
- Hamstrings: 8%  
- Lats: 6.9%  
- Quadriceps: 6.4%  
- Glutes: 6.4%  
- Biceps: 5.6%  
- Middle Delts: 4.8%  
- Forearms: 3.2%  
- Calves: 3.2%  
- Neck: 3.2%  
- Rear Delts: 0.8%  
- Adductors: 0.8%  
- Lower Back: 0.8%  
- Abductors: 0.8%

## Week 1 Workouts

### Day 1 · Upper
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset |   |   |   |
| 1A | Dip (Weighted) | 3 | 6–8 reps |
| 1B | Dumbbell Row | 3 | 8–12 reps |
| Superset |   |   |   |
| 2A | Overhead Press (Barbell) | 3 | 6–12 reps |
| 2B | Bicep Curl (EZ Bar) | 3 | 6–10 reps |
| Superset |   |   |   |
| 3A | Tricep Rope Push Down (Cable) | 3 | 10–15 reps |
| 3B | Lateral Raise (Cable) | 3 | 10–15 reps |
| 3C | Abs Crunch (Weighted) | 3 | 8–12 reps |

### Day 2 · Lower
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset |   |   |   |
| 1A | Squat (Barbell) | 3 | 4–8 reps |
| 1B | Seated Calf Raise | 3 | 15–20 reps |
| Superset |   |   |   |
| 2A | Power Shrug | 3 | 6–10 reps |
| 2B | Leg Curl | 3 | 12–15 reps |
| Superset |   |   |   |
| 3A | Split Squat (Dumbbell) | 3 | 8–12 reps |
| 3B | Neck Curl | 3 | 15–20 reps |

### Day 3 · Arms
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset |   |   |   |
| 1A | Bench Press (Close Grip) | 4 | 6–10 reps |
| 1B | Pullover (Dumbbell) | 4 | 8–12 reps |
| Superset |   |   |   |
| 2A | JM Press | 3 | 6–12 reps |
| 2B | Preacher Curl (Barbell) | 3 | 6–12 reps |
| Superset |   |   |   |
| 3A | Hammer Curl | 3 | 6–12 reps |
| 3B | Upright Row (Barbell) | 3 | 12–15 reps |
| 3C | Windshield Wipers | 3 | 8–12 reps |

### Day 4 · Upper
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset |   |   |   |
| 1A | Incline Bench Press (Barbell) | 3 | 6–10 reps |
| 1B | Kroc Row | 3 | 10–12 reps |
| Superset |   |   |   |
| 2A | Chin-Up (Weighted) | 3 | 4–8 reps |
| 2B | Tricep Pushdown (Cable) | 3 | 10–15 reps |
| Superset |   |   |   |
| 3A | Fly Press (Dumbbell) | 3 | 8–12 reps |
| 3B | Hammer Curl | 3 | 8–12 reps |

### Day 5 · Lower
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset |   |   |   |
| 1A | Romanian Deadlift (Barbell) | 3 | 6–12 reps |
| 1B | Standing Calf Raise | 3 | 12–15 reps |
| Superset |   |   |   |
| 2A | Farmer's Walk (Weighted) | 3 | 1 rep |
| 2B | Neck Curl | 3 | 15–20 reps |
| Superset |   |   |   |
| 3A | Leg Press | 3 | 8–12 reps |
| 3B | Cable Crunch | 3 | 6–12 reps |

Weeks 2–12 are in the app.

## The coach

[Natural Hypertrophy](https://www.boostcamp.app/coaches/natural-hypertrophy)  
Natural Bodybuilding YouTuber (100K+ Subs)

## Common questions

Is Ultimate Hypertrophy Programs: Intermediate free?  
Yes, Ultimate Hypertrophy Programs: Intermediate is completely free to follow on Boostcamp. There's no subscription or payment required.

What equipment do I need?  
This program is built around a full gym. Make sure you have consistent access before starting.

How long are the workouts?  
Each session typically takes around 60 minutes to complete.

How many days per week?  
Ultimate Hypertrophy Programs: Intermediate is structured around 5 training days per week.

How long is the full program?  
The program runs for 12 weeks.

Where do I access this program?  
Ultimate Hypertrophy Programs: Intermediate is available inside the Boostcamp app, free on iOS and Android.

## Get started  
1,000+ free programs available through the Boostcamp app.  
Auto-progression and coaching notes available with each workout.