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Natty Killer

Advanced lifting to break your natural limits. This program is designed for improving strength on squat and bench as well as hypertrophy training.

Jaydon B.· Oct 2024

1athletes running this program

Free on iOS & Android

Overview

Length

8 weeks

Days / week

4 days

Level

Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

If nothing changes, then nothing changes. This program is designed around a high volume powerbuilding program. The premise of the program being if you're doing heavy weight, then the volume for reps will be low while the sets will be high, and if your training hypertrophy then then volume of reps will increase while sets stay low. I am not a specialist by any means. However, I like to think I understand myself and the average gym goer with similar goals enough to know how far we need to be pushed in order to make progress. This program is being designed by me to break my lifting plateaus. I've been lifting for about 8 years naturally without following a program and have discovered that I am no longer making progress in my strength. I'm also not willing to eat like a fat ass to push more weights as i am already personally at the limit of what I consider healthy for my weight. With this program, I'm using what I considered to be the best hypertrophy and strength methods from the programs I've studied and use them to continue and build muscle while gaining strength. There are no deadlifts in this program. Since this uses 4 days out of the week, if you value the deadlift, you can easily modify this program to fit it in there. For the pin press the goal after every 4 weeks is to either A) lower the safety pins by one notch with the same weight, or B) increase the weight used with the same rep range as starting week 1. The idea is to hopefully be able to perform the overload weight with the pin continuously getting lowered to full ROM. The last few hypertrophy super sets are there for those who want to do additional arm hypertrophy workouts. I understand these workouts are longer than most (1.5-2 hour range), so if one needs to save time, they can pick and choose some of the non major compound movements depending on your goals. If you're trying to get stronger, I would not skip any of the bench/squat sets. For a hypertrophy focus, definitely do not skip the ending sets. This is a very high volume program. With that being said if you start this program and find your body is not use to the amount of volume prescribed, then it would be best to skip a strength day (pin press bench and squat day) and stick to the first three workouts.

Who it's for

Advanced athletes looking to push past plateaus

Athletes focused on gaining both size and strength

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

15.8%

Chest

14.8%

Front Delts

10.4%

Quadriceps

9.3%

Hamstrings

7.5%

Biceps

7.5%

Upper Back

7.4%

Glutes

6.2%

Lats

5.8%

Middle Delts

3.5%

Abs

3.2%

Adductors

2.5%

Abductors

Forearms

Lower Back

1.5%

Rear Delts

0.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5–8 reps	70%
		1	3–5 reps	80%
		3	3–5 reps	85%
2	Bench Press (Paused)	2	4–8 reps	75%
		2	6–10 reps	65%
3	Incline Bench Press (Dumbbell)	2	6–10 reps	85%
		2	12–16 reps	70%
4	Chest Fly (Machine)	1	AMRAP	@6.5
		2	AMRAP	@9
5	Pull-Up (Neutral Grip, Bodyweight)	2	10–20 reps	@9.5
		1	10–16 reps	@6.5
6	Bicep Curl (Barbell)	1	8+ reps	@8
		2	5+ reps	@9.5
		1	5+ reps	@7.5
		1	12+ reps	@8
7	Close Grip Palm Out Bicep Pull Down	2	AMRAP	@9
Superset
8A	Incline Curl (Dumbbell)	2	8 reps	@9
		1	12 reps	@8.5
8B	Push Up	3	AMRAP	@8.5
9	V-Handle Tricep Pushdown (Cable)	1	AMRAP	@8
		2	AMRAP	@9
10	Dip (Bodyweight)	1	AMRAP	@7.5
		1	AMRAP	@8

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	6–8 reps	70%
		2	4–8 reps	85%
		3	2–3 reps	90%
2	Platz Squat	3	8 reps	@9
3	Good Morning	1	10 reps	@8
		1	10 reps	@9.5
		2	12 reps	@8
4	Leg Press	1	16 reps	@8
		1	12 reps	@8.5
		2	8 reps	@9.5
		1	12 reps	@8
5	Cable Crunch	3	AMRAP	@8

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	70%
		1	3 reps	80%
		1	2 reps	85%
2	Pin Press Bench (Barbell)	2	3 reps	@10
		1	3 reps	@9
		1	5 reps	@9.5
3	Squat (Barbell)	1	5 reps	70%
		1	5 reps	80%
		2	3 reps	85%
		2	1 rep	90%
4	Pin Press Squat	2	3 reps	@9.5
		2	3 reps	@9
5	Pull-Up (Bodyweight)	3	AMRAP	@8.5

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	80%
		3	3 reps	85%
2	Bench Press (Close Grip)	1	4–8 reps	75%
		2	8–12 reps	65%
3	Overhead Press (Barbell)	1	5 reps	85%
		2	3 reps	85%
		1	8 reps	80%
4	Pull-Up (Bodyweight)	1	AMRAP	@8
		2	AMRAP	@8.5
Superset
5A	Seated Overhead Press (Dumbbell)	3	AMRAP	65%
5B	Dumbbell Row	3	8–12 reps	@9
Superset
6A	Face Pull	2	12–16 reps	@9
6B	Shrug (Dumbbell)	2	12–16 reps	@9
Superset
7A	Bicep Curl (Cable)	3	12–16 reps	@9
7B	Hammer Curl	3	5–8 reps	@9.5
Superset
8A	V-Handle Tricep Pushdown (Cable)	2	AMRAP	@9.5
8B	Overhead Tricep Extension (Cable)	2	AMRAP	@9.5
Superset
9A	Dip (Bodyweight)	2	AMRAP	@9
9B	Skull Crusher (Dumbbell)	2	AMRAP	@9

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Natty Killer is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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 90 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.

Natty Killer is structured around 4 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Natty Killer 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

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