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The Best Damn Workout Plan for Natural Lifters
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The The Best Damn Workout Plan for Natural Lifters routine by glennbaisden is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The number one mistake by natural lifters is doing too much volume. You need to trigger protein synthesis and then stop training. Ramp your training program up and follow this plan, and here's what makes it really challenging. Change up your 3rd and final set of each exercise with one of the following techniques (which ever works better for the exercise): 1) Heavy Double Rest/Pause set - pick a weight you can do around 6 reps with. Complete 6 reps, wait 15 seconds, do 2-3 more, wait 15 seconds, do a final 1-2 2) Maximum mTor activation - Lower the weight over 5 seconds while flexing the target muscle as hard as you can. Hold at the fully stretched position for 2 seconds. Do 6-8 reps, on the last rep hold it in the fully stretched position until failure. 3) 6-8-10 Drop Set - Pick a weight you can do 6 reps with. Then reduce weight by 25-40% and do 8 reps. Then reduce weight another time by 25-40% and do 10 reps
Routine detail
Day 1
Push Workout - B1
Est. 37 min
5 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 2
Pull Workout - A1
Est. 36 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Cable Wood Chop
3 Sets x 10 Reps
Day 3
Push Workout - B2
Est. 30 min
4 exercises
Machine Leg Extension
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Day 4
Pull Workout - A2
Est. 38 min
5 exercises
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 5
Push Workout - B3
Est. 41 min
5 exercises
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Front Incline Raise
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Day 6
Pull Workout - A3
Est. 40 min
5 exercises
Dumbbell Lunge
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 10 Reps
