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Natural Lifters Program
General
Advanced
Barbell
Plan Details
The Natural Lifters Program routine by shockz.eric is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a workout designed for the natural lifter. The lower set/rep count is used to prevent extended periods of DOMS while promoting the triggering of protein synthesis. Since there is no additional benefits to lifting more than necessary for natural lifters, the goal is to limit volume while increasing frequency. This will promote the fastest natural growth in strength and muscle without catabolizing muscle.
Routine detail
Mon
Monday
Est. 27 min
4 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Tue
Tuesday
Est. 26 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Wed
Wednesday
Est. 27 min
4 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Thu
Thursday
Est. 26 min
4 exercises
Machine Leg Extension
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Fri
Friday
Est. 26 min
4 exercises
Barbell Hack Squat
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Sat
Saturday
Est. 31 min
5 exercises
Kettlebell Renegade Row
3 Sets x 8 Reps
TRX Fallout
3 Sets x 8 Reps
One Arm Kettlebell Carry
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
