# Natural Hypertrophy Advanced

**Program Overview**  
- **Length:** 12 weeks  
- **Days / week:** 6 days  
- **Level:** Advanced  
- **Goal:** Muscle  
- **Equipment:** Full Gym  
- **Session length:** 60 min

High volume, high intensity upper lower program for advanced trainees to continue making muscle gains.

## Who it's for
- Advanced athletes looking to push past plateaus
- Athletes focused on building muscle size
- Athletes who can train 6 days per week
- Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

## Muscle engagement
- Front: 11.5%  
- Back: 8.6%  
- Upper Back: 8%  
- Front Delts: 8%  
- Triceps: 8%  
- Lats: 8%  
- Hamstrings: 8%  
- Chest: 7.5%  
- Biceps: 6.9%  
- Abs: 6.9%  
- Quadriceps: 6.9%  
- Glutes: 6.9%  
- Calves: 5.7%  
- Middle Delts: 3.4%  
- Neck: 3.4%  
- Forearms: 2.3%  
- Adductors: 1.7%  
- Rear Delts: 1.7%  
- Lower Back: 1.7%  
- Abductors: 0.6%

## Week 1 Workouts

### Day 1
| # | Exercise                    | Sets | Reps         |
|---|-----------------------------|------|--------------|
|   | Superset                   |      |              |
| 1A| Dip (Weighted)              | 4    | 6–8 reps     |
| 1B| Dumbbell Row                | 4    | 8–12 reps    |
| 1C| Bicep Curl (EZ Bar)        | 4    | 6–10 reps    |
|   | Superset                   |      |              |
| 2A| Overhead Press (Barbell)    | 4    | 6–12 reps    |
| 2B| Pull-Up (Weighted)         | 4    | 4–8 reps     |
| 2C| Decline Crunch (Weighted)  | 4    | 8–12 reps    |
|   | Superset                   |      |              |
| 3A| Incline Cable Fly          | 4    | 8–12 reps    |
| 3B| Tricep Rope Push Down      | 4    | 10–15 reps   |
| 3C| Seated Lateral Raise       | 4    | 10–15 reps   |

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

### Day 3
| # | Exercise                     | Sets | Reps         |
|---|------------------------------|------|--------------|
|   | Superset                    |      |              |
| 1A| Bench Press (Close Grip)    | 4    | 6–10 reps    |
| 1B| Pullover (Dumbbell)         | 4    | 8–12 reps    |
| 1C| Preacher Curl (EZ Bar)      | 4    | 6–12 reps    |
|   | Superset                    |      |              |
| 2A| Chin-Up (Weighted)          | 4    | 4–8 reps     |
| 2B| Hanging Knee Raise          | 4    | 10–15 reps   |
| 2C| Lateral Raise (Cable)       | 4    | 10–15 reps   |
|   | Superset                    |      |              |
| 3A| JM Press                    | 4    | 6–12 reps    |
| 3B| Hammer Curl                 | 4    | 6–12 reps    |
| 3C| Upright Row (Barbell)      | 4    | 10–15 reps   |

### Day 4
| # | Exercise                     | Sets | Reps         |
|---|------------------------------|------|--------------|
|   | Superset                    |      |              |
| 1A| Romanian Deadlift (Barbell) | 4    | 6–12 reps    |
| 1B| Standing Calf Raise         | 4    | 8–12 reps    |
|   | Superset                    |      |              |
| 2A| Leg Press                   | 4    | 8–12 reps    |
| 2B| Scapular Push Up            | 4    | 15–20 reps   |
|   | Superset                    |      |              |
| 3A| Reverse Lunge (Dumbbell)   | 4    | 10–12 reps   |
| 3B| Neck Extension              | 4    | 15–20 reps   |
| 3C| Standing Calf Raise         | 4    | AMRAP        |

### Day 5
| # | Exercise                     | Sets | Reps         |
|---|------------------------------|------|--------------|
|   | Superset                    |      |              |
| 1A| Incline Bench Press (Barbell)| 4    | 6–10 reps    |
| 1B| Kroc Row                    | 4    | 8–12 reps    |
| 1C| Hammer Curl                 | 4    | 8–12 reps    |
|   | Superset                    |      |              |
| 2A| Chin-Up (Weighted)          | 4    | 4–8 reps     |
| 2B| Dip (Weighted)              | 4    | 6–10 reps    |
| 2C| Cable Crunch                | 4    | 8–12 reps    |
|   | Superset                    |      |              |
| 3A| Fly Press (Dumbbell)       | 4    | 8–12 reps    |
| 3B| Bayesian Curl               | 4    | 12–15 reps   |
| 3C| Rear Delt Fly (Dumbbell)   | 4    | 10–15 reps   |

### Day 6
| # | Exercise                     | Sets | Reps         |
|---|------------------------------|------|--------------|
|   | Superset                    |      |              |
| 1A| Squat (Smith Machine)       | 4    | 10–15 reps   |
| 1B| Seated Calf Raise           | 4    | 8–12 reps    |
|   | Superset                    |      |              |
| 2A| Farmer's Walk (Weighted)    | 4    | 30 min       |
| 2B| Chest Supported Row (Dumbbell)| 4    | 8–12 reps   |
| 2C| Neck Curl                   | 4    | 15–20 reps   |
|   | Superset                    |      |              |
| 3A| Hyperextension               | 4    | 8–12 reps    |
| 3B| Seated Calf Raise           | 4    | AMRAP        |

## Common questions

### Is Natural Hypertrophy Advanced free?
Yes, Natural Hypertrophy Advanced is completely free to follow on Boostcamp.

### What equipment do I need?
This program is built around a full gym.

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

### How many days per week?
Natural Hypertrophy Advanced is structured around 6 training days per week, with rest days built in.

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

### Where do I access this program?
Natural Hypertrophy Advanced is available inside the Boostcamp app, free on iOS and Android.