Outlined in this post is gonna be the one of the BEST training splits for natties to get the fastest amount of progress asap by manipulating human biology.
This split helped me put over 8kg in 6 months while remaining at 15%bf:
71kg Sep 2025 --> 79kg April 2026 185cm
Upper / Lower 2x
Upper day A
How to do lateral raise chest-supported:
Lower day
Upper day B
RIR = Reps in reserve
Why this split works:
Hitting the same muscles groups within 48 hours of each other allows for full recovery of your muscle.
pubmed.ncbi.nlm.nih.gov
This study sited that muscle protein synthesis doubles after 24 hours and returns to baseline at 36 hours - manipulating this rule by training every other day allows us to be in a constant state of MPS.
Constant state of MPS = Constant state of growth
It allows you to hit your arms 3 times per week which is the first thing anyone sees and is notoriously one of the hardest muscle groups to look big for natties. Putting an emphasis on training lateral and posterior fibres of the deltoid enhances the effect of a V-Taper - FERTILITY SIGNAL FOR WOMEN.
Roidcels have an advantage of sustained level of elevated MPS - natties must provide frequent stimulus to match this.
You must be training to or just shy of failure to illicit maximal muscle growth - as natties we do not have the leeway of letting pharmacology to do the work if we half-ass training.
Failure increases respiratory metabolites (ADP, lactate, H+ ions) causing a stress signal to your body that induces growth.
Additional advice:
Consuming high protein every morning (switching from catabolic to anabolic state) and before bed will ensure your MPS is being fuelled.
Carb load 1-1.5hrs prior to training - allows your muscles to fill glycogen stores.
Muscle is literally 75% water without it don't expect to get pumps or fuller muscle consume at least 1.8L or water per day
Typical week split:
Personally I like to have a day gap before my next leg day to let my CNS recover before blasting it with squats again.
HIGH EFFORT POST - made ts instead of revising for med school exams (wish me luck)
WE ARE ALL GONNA MAKE IT BRAH
This split helped me put over 8kg in 6 months while remaining at 15%bf:
71kg Sep 2025 --> 79kg April 2026 185cm
Upper / Lower 2x
Upper day A
- Pull ups - 3x(max reps, weighted if >12)
- Dips - 3x(max reps, weighted if >12)
- Incline DB press - 3x12 or 0RIR
- Seated row - 3x12 or 0RIR +lengthened partials
- Bicep curl on incline bench (Bench angle 60-75°) - 3x12 0RIR - Hammer curl partials
- Lateral raise chest-supported (Bench angle 60-75°) - 3x18
- Tricep pushdown - 3x12
(Additional, training extensions before curls prevents pre-exhaustion of wrist flexors from gripping the weight):
- Straight bar forearm extensions - 3xfailure
- Straight bar forearm curls - 3xfailure + partials
How to do lateral raise chest-supported:
Lower day
- Barbell squat - 4x10 (1 warmup set + 3 working) 1-2RIR
- Leg Extension - 3x12 + dropset till failure
- Seated (or lying) leg curl - 3x12 or 0RIR
- Hip Adductor - 3x12
- Standing Calf raise - 3x15 or 0RIR + lengthened partials
Upper day B
- Pull Ups - 3x(max reps, weighted if >12bw)
- Shoulder press (plate loaded) - 3x15 or 1RIR
- Chest fly (machine) - 3x12 or 0RIR
- Bayesian curl - 3x12 or 0RIR
- Single arm rear delt fly - 3x12
- Single arm overhead tricep extension (cable) - 3x12 or 0RIR
(Additional, training extensions before curls prevents pre-exhaustion of wrist flexors from gripping the weight):
- Straight bar forearm extensions - 3xfailure
- Straight bar forearm curls - 3xfailure + partials
RIR = Reps in reserve
Why this split works:
Hitting the same muscles groups within 48 hours of each other allows for full recovery of your muscle.
The time course for elevated muscle protein synthesis following heavy resistance exercise - PubMed
It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training. This study further examined the time course for elevated muscle protein synthesis by examining its rate at 36...
pubmed.ncbi.nlm.nih.gov
Constant state of MPS = Constant state of growth
It allows you to hit your arms 3 times per week which is the first thing anyone sees and is notoriously one of the hardest muscle groups to look big for natties. Putting an emphasis on training lateral and posterior fibres of the deltoid enhances the effect of a V-Taper - FERTILITY SIGNAL FOR WOMEN.
Roidcels have an advantage of sustained level of elevated MPS - natties must provide frequent stimulus to match this.
You must be training to or just shy of failure to illicit maximal muscle growth - as natties we do not have the leeway of letting pharmacology to do the work if we half-ass training.
Failure increases respiratory metabolites (ADP, lactate, H+ ions) causing a stress signal to your body that induces growth.
Additional advice:
Consuming high protein every morning (switching from catabolic to anabolic state) and before bed will ensure your MPS is being fuelled.
Carb load 1-1.5hrs prior to training - allows your muscles to fill glycogen stores.
Muscle is literally 75% water without it don't expect to get pumps or fuller muscle consume at least 1.8L or water per day
Typical week split:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Upper A | Lower | Upper B | Lower | Upper A/B |
HIGH EFFORT POST - made ts instead of revising for med school exams (wish me luck)
WE ARE ALL GONNA MAKE IT BRAH 
