NH Kratos

by Frank C.

7 athletes joined

Program Description

The Kratos program created by NH, adapted to the app by me

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 15, 2025 04:36
Last Edited
Jul 11, 2025 10:28

Summary

Unlock your potential with the NH Kratos program, a comprehensive 12-week training plan designed for serious lifters. With five days of targeted workouts each week, you'll engage in supersets that maximize muscle growth and strength across all major muscle groups. This program combines compound movements and isolation exercises, ensuring a balanced approach that builds power and endurance. Get ready to challenge yourself and achieve your fitness goals with a structured regimen that keeps you motivated and on track!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 1

Bench Press (Close Grip)

6-10 reps

Chest Supported Row (Dumbbell)

8-12 reps

Seated Shoulder Press (Dumbbell)

6-10 reps

Tricep Extension (Cable)

10-15 reps

Pullover (Dumbbell)

8-12 reps

Neck Curl

10-15 reps

Rear Delt Row

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 2

Barbell Row

10-12 reps

Standing Calf Raise

15-20 reps

Farmer's Walk (Weighted)

1 reps

Russian Twist

12-15 reps

Leg Press

10-15 reps

Incline Curl (Dumbbell)

8-12 reps

Power Shrug

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 3

Overhead Press (Barbell)

12-15 reps

Seated Row (Machine)

10-15 reps

Chin-Up (Weighted)

4-8 reps

Neck Extension

10-15 reps

Upright Row (Barbell)

10-15 reps

Bicep Curl (Cable)

12-15 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 4

Squat (Paused)

6-8 reps

Power Snatch

10-15 reps

Romanian Deadlift (Barbell)

8-12 reps

Decline Sit Up (Weighted)

12-15 reps

Hip Thrust (Machine)

8-12 reps

Power Shrug

8-10 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 5

Incline Bench Press (Barbell)

6-10 reps

Lateral Raise (Cable)

12-15 reps

Preacher Curl (Barbell)

6-10 reps

Single Arm Tricep Extension (Cable)

10-15 reps

Hammer Curl

10-12 reps

Tricep Pushdown (Cable)

12-15 reps

Wrist Curls

10-15 reps

Day 2

Barbell Row

4 Sets

10-12 Reps

Standing Calf Raise

4 Sets

15-20 Reps

Farmer's Walk (Weighted)

3 Sets

1 Reps

Russian Twist

1 Set

12-15 Reps

Leg Press

4 Sets

10-15 Reps

Incline Curl (Dumbbell)

4 Sets

8-12 Reps

Power Shrug

4 Sets

8-12 Reps

Day 1

Bench Press (Close Grip)

4 Sets

6-10 Reps

Chest Supported Row (Dumbbell)

4 Sets

8-12 Reps

Seated Shoulder Press (Dumbbell)

3 Sets

6-10 Reps

Tricep Extension (Cable)

3 Sets

10-15 Reps

Pullover (Dumbbell)

4 Sets

8-12 Reps

Neck Curl

4 Sets

10-15 Reps

Rear Delt Row

4 Sets

8-12 Reps

Day 3

Overhead Press (Barbell)

4 Sets

12-15 Reps

Seated Row (Machine)

4 Sets

10-15 Reps

Chin-Up (Weighted)

3 Sets

4-8 Reps

Neck Extension

3 Sets

10-15 Reps

Upright Row (Barbell)

4 Sets

10-15 Reps

Bicep Curl (Cable)

4 Sets

12-15 Reps

Rear Delt Fly (Dumbbell)

4 Sets

8-12 Reps

Day 4

Squat (Paused)

4 Sets

6-8 Reps

Power Snatch

4 Sets

10-15 Reps

Romanian Deadlift (Barbell)

3 Sets

8-12 Reps

Decline Sit Up (Weighted)

3 Sets

12-15 Reps

Hip Thrust (Machine)

4 Sets

8-12 Reps

Power Shrug

4 Sets

8-10 Reps

Day 5

Incline Bench Press (Barbell)

4 Sets

6-10 Reps

Lateral Raise (Cable)

4 Sets

12-15 Reps

Preacher Curl (Barbell)

3 Sets

6-10 Reps

Single Arm Tricep Extension (Cable)

3 Sets

10-15 Reps

Hammer Curl

4 Sets

10-12 Reps

Tricep Pushdown (Cable)

4 Sets

12-15 Reps

Wrist Curls

4 Sets

10-15 Reps