NH Kratos
Get jacked and kill gods
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Barbell Row | 4 | 10–12 reps |
| 1B | Standing Calf Raise | 4 | 15–20 reps |
| Superset | |||
| 2A | Farmer's Walk (Weighted) | 3 | 1 rep |
| 2B | Russian Twist | 1 | 12–15 reps |
| Superset | |||
| 3A | Leg Press | 4 | 10–15 reps |
| 3B | Incline Curl (Dumbbell) | 4 | 8–12 reps |
| 3C | Power Shrug | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Bench Press (Close Grip) | 4 | 6–10 reps |
| 1B | Chest Supported Row (Dumbbell) | 4 | 8–12 reps |
| Superset | |||
| 2A | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps |
| 2B | Tricep Extension (Cable) | 3 | 10–15 reps |
| Superset | |||
| 3A | Pullover (Dumbbell) | 4 | 8–12 reps |
| 3B | Neck Curl | 4 | 10–15 reps |
| 3C | Rear Delt Row | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Barbell) | 4 | 12–15 reps |
| 1B | Seated Row (Machine) | 4 | 10–15 reps |
| Superset | |||
| 2A | Chin-Up (Weighted) | 3 | 4–8 reps |
| 2B | Neck Extension | 3 | 10–15 reps |
| Superset | |||
| 3A | Upright Row (Barbell) | 4 | 10–15 reps |
| 3B | Bicep Curl (Cable) | 4 | 12–15 reps |
| 3C | Rear Delt Fly (Dumbbell) | 4 | 8–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Squat (Paused) | 4 | 6–8 reps |
| 1B | Power Snatch | 4 | 10–15 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 3 | 8–12 reps |
| 2B | Decline Sit Up (Weighted) | 3 | 12–15 reps |
| Superset | |||
| 3A | Hip Thrust (Machine) | 4 | 8–12 reps |
| 3B | Power Shrug | 4 | 8–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Barbell) | 4 | 6–10 reps |
| 1B | Lateral Raise (Cable) | 4 | 12–15 reps |
| Superset | |||
| 2A | Preacher Curl (Barbell) | 3 | 6–10 reps |
| 2B | Single Arm Tricep Extension (Cable) | 3 | 10–15 reps |
| Superset | |||
| 3A | Hammer Curl | 4 | 10–12 reps |
| 3B | Tricep Pushdown (Cable) | 4 | 12–15 reps |
| 3C | Wrist Curls | 4 | 10–15 reps |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, NH Kratos is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
NH Kratos is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
NH Kratos is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
