Natural Lifters Program

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday 4 exercises, 26 mins

Barbell Sumo Deadlift	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s

Tuesday 4 exercises, 26 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s

Wednesday 4 exercises, 26 mins

Barbell Preacher Curl	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s