The Best Damn Workout Plan for Natural Lifters
Bulking
Advanced
Machine strength
Plan Details
The The Best Damn Workout Plan for Natural Lifters routine by adrenaline2 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
Mon
Pull Workout - A1
Est. 39 min
5 exercises
Barbell Romanian Deadlift From Deficit
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 7 Reps
Dumbbell Bent-Over Raise
3 Sets x 7 Reps
Barbell Curl
3 Sets x 7 Reps
Cable Wood Chop
4 Sets x 7 Reps
Tue
Push Workout - B1
Est. 38 min
5 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Wed
Pull Workout - A2
Est. 40 min
5 exercises
Barbell Bent-Over Row
3 Sets x 7 Reps
Machine Leg Curl (Prone)
3 Sets x 7 Reps
Cable Shoulder Extension
3 Sets x 7 Reps
Barbell Preacher Curl
3 Sets x 7 Reps
Cable Low Pulley Lying Abdominal Pull-in
4 Sets x 8 Reps
Thu
Push Workout - B2
Est. 40 min
5 exercises
Machine Leg Extension
3 Sets x 7 Reps
Cable Cross-Over
3 Sets x 7 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Machine Seated Tricep Dip
3 Sets x 7 Reps
Weighted Crunch
4 Sets x 8 Reps
Fri
Pull Workout - A3
Est. 41 min
5 exercises
Barbell Glute Bridge
3 Sets x 7 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 7 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 7 Reps
Cable One-Arm Bicep Curl
3 Sets x 7 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 7 Reps
Sat
Push Workout - B3
Est. 38 min
5 exercises
Machine Leg Press
3 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Front Incline Raise
3 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 7 Reps
Weighted Carry
3 Sets x 7 Reps
