The 12-Week Natty Bulk
TrueStrength
Strength & Conditioning, BodybuildingReady to stop "exercising" and start TRAINING?
Are you ready to get stronger than ever?
Then you need the 12-Week Natty Bulk Program!
This is the exact program I purchased for $2000 from Sebastian Oreb (@australianstrengthcoach on Instagram) who's a world renowned coach who also coaches the World's Strongest Man Hafthor Bjornson (AKA The "Mountain") who has the World Record Deadlift of 501kg!
The only difference between this program and the original program is that I've made it EVEN BETTER than the original! With detailed notes, HD videos of all exercises, warm-ups, assistance exercises, short conditioning pieces, and weights automatically calculated for you with a state-of-the-art Training App!
After that, this becomes a CUSTOM Program for a FRACTION of the Cost!!
This 12-Week Program is broken down into three 4-Week Mesocycles to get you stronger on your Squat, Strict Press, Deadlift, and Bench Press all while packing on muscle!
I'm so confident in this program that I guarantee HUGE PR's on all 4 Big Lifts!
All you need is a barbell, a rack, dumbbells, and the desire to succeed!
Warm-Up
A
2 rounds of: 15 calorie assault bike/row (your choice) 10 air squats 5 inch worms
B
Back Squat
3 x 5 @ 70 %
C1
Pause Back Squat
3 x 5 @ 60 %
C2
Lying Leg Curls
3 x 10
D
Leg Extension
3 x 10
E
Standing Calf Raise
3 x 15
Conditioning
F
4 sets of 250m row HARD! *1 MIN REST BETWEEN ROUNDS!
Warm-Up
A
2 rounds of: 20m bear crawl 20m high knees 20m crab walk 20m butt kicks 3 inch worms in place
B1
Strict Press
3 x 5 @ 70 %
B2
Chin-ups
3 x 10
C1
Low Incline Dumbbell Bench Press
4 x 10
C2
Cable Low Row
4 x 15
Arm Pump
D
2 rounds for quality: 10-12 incline DB curls 15-20 tricep cable pushdowns 15-20 Cable Face Pulls *Rest 30-60 seconds between sets and rounds
Conditioning
E
EMOM x8 alternating minutes: odd: Max calorie Assault bike even: REST
Warm-Up
A
500m row 20 walking lunges 10 air squats 20 reverse lunges in place 10 big and slow mountain climbers 20 banded goodmornings 10 scorpions lying on your back
B1
Deficit Snatch Grip Deadlifts
10 x 6 @ 45 %
B2
Kneeling Ab wheel
10 x 6
C
Seated Calf Raise
3 x 20
Conditioning
D
Conditioning today is OPTIONAL!!!! 5 sets of: 90 sec max calorie/max distance bike-erg/stationary bike (whatever bike you have access to) *rest 90 seconds between rounds
Warm-Up
A
EMOM x6 alternating minutes: 1) 10-12 calorie bike/row/ski (your choice) 2) 8 air squats+8 mountain climbers 3) 3 inch worms+6 arm circles
B
Barbell Bench Press
4 x 5 @ 70 %
C1
Weighted Dips
4 x 8
C2
Nuetral grip Strict Pull-Up
4 x 12
D
T-Bar Rows
3 x 15
Shoulder Work
E
2 rounds of: 15 DB Y-Raises 15 Cable External Rotations (each arm) rest as needed between sets and rounds
Conditioning
F
EMOM x10 alternating minutes: odd: 15/12 calorie ski-erg +max toes to bar w/time remaining in the minute even: REST *if you struggle with toes to bar, scale to knees to elbow *this workout is NASTY on your midline!! to be ready for it!!
Tanner Shuck
I tend to have a serious demeanor only because I am serious about making people stronger, healthier, and improving the quality of their life. We all have ONE life to live and we should all aspire to LIVE WITH PURPOSE. For me, What is most important is teaching people how to become the very best versions of themselves through health and fitness.
