NATTY BULK YATES 24 WEEK PROGRAM

Psychos Fitness

Bodybuilding

Coach

kostas Psychos

This is for everyone who wants to build slabs of mass and transform their physique. If you've done high volume, metabolic training, short rest intervals, feel the burn, high frequency and high reps and nothing worked, it's not your fault! These are outdated and don't work

$59

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In this program

you train every muscle every 5-6 days with 4 or 5 sessions per week inspired by Dorian

You'll focus on the right HIT principles

You will learn how to increase the quality of work, not the quantity, how to train to failure or close to it in and out of the gym in less than 60 minutes, optimal rest periods, weekly volume, exercise selection. But you skip what Mike got wrong about training frequency, working sets, pre-exhaustion, etc.

Features

Programming 7 days per week

4-5 weight training sessions,cardio,nutrition.,3 mesocycles

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year.without this app it wouldn't be possible to track your progress

Equipment

Required

barbells // dumbbells // cables // machines

Recommended

plate loaded machines

Sample Week

Week 1 of 24-week program

Sunday

chest , biceps

hammer decline chest press

3 x 6

incline hammer press

3 x 6

chest fly machine

3 x 6

Incline DB Bench Press

3 x 6

cable crossover low

3 x 8

concentration curls

3 x 6

Barbell Bicep Curl

3 x 6

preacher machine curl

3 x 8

incline hammer curl

3 x 8

Sunday

Nutrition Basic setup

total calories

protein

1 x 4

carbs

1 x 4

fat

1 x 9

supplements

Monday

Legs

Leg Extension

4 x 8

Leg Press

3 x 8

Hack Squat

3 x 8

Lying Leg Curl

3 x 8

Stiff Leg Deadlift

3 x 8

standing calf raise machine

3 x 8

seated calf raise machine

3 x 8

Tuesday

Week 1 Day 3

Treadmill Work

1 x 50:00

reverse crunch

3 x MAX

kneeling cable crunch

3 x 8

Wednesday

Back

pullover machine

3 x 8

underhand lat pulldown

3 x 8

hammer supinated pulldown

3 x 8

Lat Pulldown

3 x 8

Hammer row

3 x 8

Yates Row

3 x 8

chest supported wide grip T-Bar rows

3 x 8

Rack Pull

3 x 8

kelso shrugs

3 x 8

Bent Over Rear Delt Fly

3 x 8

Hyperextension

3 x 10

Thursday

Week 1 Day 5

Treadmill Work

1 x 50:00

reverse crunch

3 x MAX

kneeling cable crunch

3 x 8

Friday

Delts ,Triceps

plate loaded shoulder press

3 x 8

DB Lateral Raise

3 x 8

cable lateral raise

3 x 8

reverse cable fly

3 x 8

DB Front Raise

3 x 8

Tricep Pushdown

3 x 8

Skull Crushers

3 x 8

DB Overhead Tricep Extension

3 x 8

tricep dip machine

3 x 8

single arm tricep pushdown

3 x 8

Saturday

Week 1 Day 7

Treadmill Work

1 x 50:00

reverse crunch

3 x MAX

kneeling cable crunch

3 x 8

Coach

More from Psychos Fitness

kostas Psychos

physique Coach I help average people build the body of their dreams, depending on their needs and lifestyle. I focus only on appearance and hypertrophy. With 20 years of lifting experience and 15 years of coaching, I am certified by IFBB and have been working in the supplement industry for 10 years as a general manager in a supplement store, helping more than 1000 clients monthly.

Doing the same thing over and over

and expecting different results is just insanity! If you want results, give this a try!

Get NATTY BULK YATES 24 WEEK PROGRAM

FAQs

Can you get access directly to Psychos when i join?

Absolutely not. If you want access to me and our community join in teams.

Wasn't the volume too high during the course of the sample week?

Not at all,Warm-ups are included, and reps are described before every workout! It's not the 3 x 10 you see in the sample week. I GIVE FULL INSTRUCTIONS ABOUT THE NUMBER OF REPS,YOUR PROXIMITY TO FAILURE,REST PERIODS, TEMPO,HOW TO WARM UP TO YOUR WORKING WEIGHT AND WHEN TO INCREASE WEIGHT