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Natural Hypertrophy ultimate novice: monday full body workout

The Monday session from NH's novice full-body program: squat and curl, dip and row, then a three-exercise accessory circuit. The first listed alternative is used in each slot.

From Natural Hypertrophy on YouTube, posted
Exercises
7
Listed sets
21
Session
Novice Monday

The routine

  1. Superset
    Barbell squat3 x 4 to 8

    Creator alternative: hack squat 3 x 6 to 10.

    EZ-bar curl3 x 6 to 8

    Creator alternative: dumbbell curl 3 x 6 to 10.

    Source wording: Barbell Squats 3x4-8 OR Hack Squats 3x6-10 + EZ bar curls 3x6-8 OR DB curls 3x6-10Barbell squat: sourceEZ-bar curl: source
  2. Superset
    Dip3 x 6 to 8

    Creator alternative: bench press 3 x 6 to 8.

    Dumbbell row3 x 8 to 12

    Creator alternative: cable row 3 x 10 to 15.

    Source wording: Dips 3x6-8 OR Bench 3x6-8 + DB rows 3x8-12 OR Cable rows 3x10-15Dip: sourceDumbbell row: source
  3. Giant set
    Rope triceps extension3 x 10 to 15

    Creator alternative: katana extension 3 x 10 to 12.

    Cable lateral raise3 x 10 to 15

    Creator alternative: Powel raise 3 x 10 to 12.

    Sit-up3 x 10 to 12

    Creator alternative: cannonball crunch 3 x 8 to 10.

    Source wording: Rope triceps extension 3x10-15 OR Katana extension 3x10-12 + Cable lateral raises 3x10-15 OR Powel raises 3x10-12 + Sit-ups 3x10-12 OR Cannonball crunches 3x8-10Rope triceps extension: sourceCable lateral raise: sourceSit-up: source

The routine comes from NH's uploader-authored Novice comment, linked beside each exercise, and the novice chapter of his free video. Watch the video for how each lift is done.

How the session is built

  • Seven exercises, each for three sets. The final three are a giant set rather than three independent exercises.
  • This is the Monday session from the novice tier, not the separate True Beginner, Bridge, Intermediate or Advanced tier.
  • Wednesday and Friday have different sessions. Repeating Monday three times is not the program as written.
  • Choose one alternative in each slot. Each alternative retains its own rep range.

Who it suits

Lifters ready for NH's novice program. The video also provides a distinct True Beginner tier for people needing less work.

Run it in Zurge

  • Save it as a routine, supersets included
  • Last time's weight beside every set
  • Rest timer between sets
Save to Zurge

Swaps if you lack the gear

ProblemDo this instead
No hack squat or squat alternative neededNH explicitly offers hack squat 3 x 6 to 10 in the same slot.
No dipsNH explicitly offers bench press 3 x 6 to 8.
No dumbbell rowNH explicitly offers cable row 3 x 10 to 15.

Swaps and the notes on how the session is built are ours, not Natural Hypertrophy's.

Questions

Where is the novice routine written?

The description directs readers to the pinned comment. The Novice section is a creator-authored comment, captured with its uploader flag.

Does OR mean do both?

No. Choose one alternative in each slot and retain that variation's own rep range.

How often is this session repeated?

It is Monday within a three-day program. The other two training days have different exercises.

Lift and run on one plan.Get Zurge

More from Natural Hypertrophy

The video belongs to Natural Hypertrophy and is embedded from YouTube. Zurge is not affiliated with or endorsed by Natural Hypertrophy. Routine checked against the video on Nov 9, 2026. Spotted a mistake? Tell us.