The Best Damn Workout Plan for Natural Lifters

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Pull Workout - A1 5 exercises, 39 mins

Barbell Romanian Deadlift From Deficit	3x6 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x7 reps	rest: 90s
Dumbbell Bent-Over Raise	3x7 reps	rest: 90s
Barbell Curl	3x7 reps	rest: 90s
Cable Wood Chop	4x7 reps	rest: 60s

Push Workout - B1 5 exercises, 37 mins

Barbell Deep Squat	3x6 reps	rest: 90s
Dumbbell Bench Press	3x7 reps	rest: 90s
Dumbbell Lateral Raise	3x7 reps	rest: 90s
Dumbbell Tricep Extension (Supine)	3x7 reps	rest: 90s
Cable Kneeling Crunch	3x8 reps	rest: 60s

Pull Workout - A2 5 exercises, 40 mins

Barbell Bent-Over Row	3x7 reps	rest: 90s
Machine Leg Curl (Prone)	3x7 reps	rest: 90s
Cable Shoulder Extension	3x7 reps	rest: 90s
Barbell Preacher Curl	3x7 reps	rest: 90s
	4x8 reps	rest: 90s

Push Workout - B2 5 exercises, 39 mins

Machine Leg Extension	3x7 reps	rest: 90s
Cable Cross-Over	3x7 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x7 reps	rest: 90s
Machine Seated Tricep Dip	3x7 reps	rest: 90s
Weighted Crunch	4x8 reps	rest: 90s

Pull Workout - A3 5 exercises, 41 mins

Barbell Glute Bridge	3x7 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x7 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x7 reps	rest: 90s
Cable One-Arm Bicep Curl	3x7 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	4x7 reps	rest: 90s

Push Workout - B3 5 exercises, 38 mins

Machine Leg Press	3x7 reps	rest: 90s
Dumbbell Incline Bench Press	3x7 reps	rest: 90s
Dumbbell Front Incline Raise	3x7 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x7 reps	rest: 90s
	3x7 reps	rest: 90s