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True natural (No suppements - No steroids)
Bulking
Intermediate
Machine strength
Plan Details
The True natural (No suppements - No steroids) routine by stritimantis is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
*NO SUPPLEMENTS / NO STEROIDS
Routine detail
Day 1
Chest and Traps
Est. 50 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Day 2
Back and glutes + calves
Est. 57 min
7 exercises
Back Hyperextension
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 3
shoulders and triceps
Est. 57 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 4
quads + biceps + forearma
Est. 66 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
