Natty Killer

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Bench Press (Paused)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Pull-Up (Neutral Grip, Bodyweight)

Bicep Curl (Barbell)

Close Grip Palm Out Bicep Pull Down

V-Handle Tricep Pushdown (Cable)

Dip (Bodyweight)

Chest and arms 

Squat (Barbell)

Platz Squat

Good Morning

Leg Press

Cable Crunch

Legs / Abs

Calculate how much weight to use for pin press and overload accordingly following the rpe

Pin Press Bench (Barbell)

Pin Press Squat

Pull-Up (Bodyweight)

Strength day 

Squat (Paused)

Incline Bench Press (Barbell)

Bicep Curl (Dumbbell)

Overhead Press (Barbell)

T-Bar Row

Bench, shoulders, back

Lower the safety by one notch during the pin press for the weeks 5-8. Repeat with heavier weight.

Bench Press (Close Grip)

Overhead Press (Machine)

Hammer Curl

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