NATTY strength
Bulking
Intermediate
Barbell
Plan Details
The NATTY strength routine by ch0wmeins is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For the 6 rep workouts, your rep range is 4-6. Do a weight you think you can do 5 times. If for all 3 (or 2) sets, you hit it 6 times, increase the weight next workout so that the next workout, you can only do it 4x3 for all sets. Work your way up til you can hit 6x3 and repeat the cycle. For the 8 rep workouts, your goal is 6-8. Same deal applies. Chose a weight you can probably do 7 times. if you hit it 8 times for all sets, increase the weight next workout. On biceps, hold the middle portion of the weight for 3 seconds when you go up or down. In the middle of the rep you should count to three (3) and hold the weight there each time you go up or down. On the last day for legs, end the workout with either sprints or walking on the incline. Can be replaced with tabata burpees. (20 seconds burpees, 10 seconds rest for 6 minutes)
Routine detail
Day 1
Chest and Tris
Est. 50 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Day 2
Back and Biceps
Est. 54 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 6 Reps
Machine Lat Pulldown
2 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Dumbbell Hammer Curl
4 Sets x 6 Reps
Day 4
Shoulders and Abs
Est. 49 min
5 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Plank
3 Sets
Day 5
Legs
Est. 31 min
3 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
