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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 jsclaf is a 7 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
Mon
Pull Workout - A1
Est. 212 min
16 exercises
Barbell Deadlift
7 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
7 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 7 Reps
Dumbbell Bent-Over Raise
7 Sets x 7 Reps
Dumbbell Alternating Bicep Curl
7 Sets x 8 Reps
Barbell Curl
7 Sets x 7 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Incline Curl
7 Sets x 8 Reps
Machine Deltoid Raise
7 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
7 Sets x 8 Reps
Preacher Curl Machine
7 Sets x 8 Reps
Preacher Curl Machine
7 Sets x 8 Reps
Machine Reverse Fly
7 Sets x 8 Reps
Machine Seated Leg Curl
7 Sets x 8 Reps
glute machine kickback
7 Sets x 8 Reps
Tue
Push Workout - B1
Est. 240 min
20 exercises
Barbell Squat
7 Sets x 8 Reps
Barbell Front Squat
7 Sets x 8 Reps
Barbell Bench Press
7 Sets x 8 Reps
Dumbbell Pullover
7 Sets x 8 Reps
Barbell Tricep Extension (Supine)
6 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
7 Sets x 7 Reps
Dumbbell Lateral Raise
7 Sets x 7 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Dumbbell Seated Arnold Press
7 Sets x 8 Reps
Machine Fly
7 Sets x 8 Reps
Dumbbell Lateral Raise
7 Sets x 8 Reps
cable squat
3 Sets x 8 Reps
Cable Rope Tricep Extension (Supine)
7 Sets x 8 Reps
Machine Leg Press
7 Sets x 8 Reps
Cable One-Arm Tricep Extension
8 Sets x 8 Reps
Dumbbell Tricep Extension
7 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Wed
Pull Workout - A2
Est. 240 min
22 exercises
Machine Leg Curl (Prone)
7 Sets x 7 Reps
Machine Seated Leg Curl
7 Sets x 8 Reps
Machine Kneeling Leg Curl
7 Sets x 8 Reps
Cable Shoulder Extension
7 Sets x 7 Reps
Leverage Machine Iso Row
7 Sets x 8 Reps
Machine Seated Row
7 Sets x 8 Reps
Barbell Bent-Over Row
7 Sets x 8 Reps
T Bar Row
7 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
7 Sets x 8 Reps
Dumbbell Incline Curl
7 Sets x 8 Reps
Dumbbell Front Incline Raise
7 Sets x 8 Reps
Preacher Curl Machine
7 Sets x 8 Reps
Barbell Preacher Curl
7 Sets x 7 Reps
Kelso Shrugs
7 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
wide bar row, upper
7 Sets x 8 Reps
Barbell Front Raise
7 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Iso Lateral High Row
7 Sets x 8 Reps
Machine Assisted Pull-Up
7 Sets x 8 Reps
Machine Reverse Fly
7 Sets x 8 Reps
Barbell Curl
7 Sets x 8 Reps
Thu
Push Workout - B2
Est. 240 min
24 exercises
Barbell Incline Bench Press
7 Sets x 8 Reps
Dumbbell Pullover
7 Sets x 8 Reps
Machine Leg Extension
7 Sets x 7 Reps
Machine Single-Leg Extension
7 Sets x 8 Reps
Machine Shoulder Press
7 Sets x 8 Reps
Machine Fly
7 Sets x 8 Reps
Dumbbell Fly
7 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
7 Sets x 8 Reps
Dumbbell Seated Shoulder Press
7 Sets x 7 Reps
Cable Cross-Over
7 Sets x 7 Reps
Smith Machine Decline Bench Press (Close Grip)
7 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
7 Sets x 8 Reps
Barbell Upright Row
7 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
7 Sets x 8 Reps
Machine Hip Adduction
7 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Tricep Extension
7 Sets x 8 Reps
Barbell Front Raise
7 Sets x 8 Reps
Dumbbell One-Arm Front Raise
7 Sets x 8 Reps
Fri
Pull Workout - A3
Est. 240 min
21 exercises
glute ham raise
7 Sets x 8 Reps
Barbell Bent-Over Row
7 Sets x 8 Reps
Cable Seated Row
7 Sets x 8 Reps
Machine Seated Row
7 Sets x 8 Reps
Machine Iso Lateral High Row
7 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
7 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
7 Sets x 7 Reps
Preacher Curl Machine
7 Sets x 8 Reps
Machine Hip Abduction
7 Sets x 8 Reps
Machine Hip Adduction
7 Sets x 8 Reps
Machine Leg Curl (Prone)
7 Sets x 8 Reps
Machine Kneeling Leg Curl
7 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
7 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
7 Sets x 8 Reps
Barbell Front Raise
7 Sets x 8 Reps
Dumbbell One-Arm Front Raise
7 Sets x 8 Reps
Cable Pallof Press with Rotation
7 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Row
7 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
7 Sets x 8 Reps
Sat
Push Workout - B3
Est. 240 min
23 exercises
Barbell Squat
7 Sets x 8 Reps
Barbell Front Squat
7 Sets x 8 Reps
Machine Leg Press
7 Sets x 8 Reps
Barbell Decline Bench Press
7 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Front Incline Raise
7 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 7 Reps
Machine Calf Raise
7 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
7 Sets x 8 Reps
Dumbbell Seated Tricep Press
7 Sets x 8 Reps
EZ Bar Tricep Extension
7 Sets x 8 Reps
Cable Deltoid Raise
7 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
7 Sets x 8 Reps
Machine Single-Leg Calf Press
7 Sets x 8 Reps
Machine Shoulder Press
7 Sets x 8 Reps
Barbell Military Press
7 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
7 Sets x 8 Reps
lateral raise machine
7 Sets x 8 Reps
Barbell Glute Bridge
7 Sets x 8 Reps
Any
abs
Est. 36 min
6 exercises
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Roman Chair
3 Sets x 8 Reps
