Natty Hypertrophy Workout
Bulking
Intermediate
Machine strength
Plan Details
The Natty Hypertrophy Workout routine by DavidLe3 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is based on Christian Thibaudeau's Best Damn Workout Program for Natural Lifters. The key is stimulated growth through 3 methods mentioned in his article with low volume to reduce cortisol levels.
Routine detail
Day 1
Push 1
Est. 53 min
6 exercises
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Torso Rotation Machine
4 Sets x 15 Reps
Day 2
Pull 1
Est. 48 min
6 exercises
Romanian Deadlift
3 Sets x 6 Reps
Pullover Machine
3 Sets x 10 Reps
Rear Delts Machine
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Farmer's Walk
3 Sets x 30 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 3
Push 2
Est. 38 min
5 exercises
Barbell Military Press
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Day 4
Pull 2
Est. 50 min
6 exercises
Neutral Grip Lat Pulldown
3 Sets x 6 Reps
Neutral Grip Seated Row
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Torso Rotation Machine
4 Sets x 15 Reps
Day 5
Push 3
Est. 41 min
5 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Lateral Raise on Incline Bench
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Day 6
Pull 3
Est. 42 min
6 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Romanian Deadlift With Front Feet Elevation
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Farmer's Walk
2 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
2 Sets x 8 Reps
