Bonesbonesbonesbone
T-1000 Frame Mogger
- Joined
- Mar 28, 2022
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Ok let's get straight into it already:
4 days split for naturals who don't have much time in life because of responsibilities. Goal is to add weight/load to the bar/equipment progressively adding stimulus to the exercise performing the given muscles used/worked and avoiding training each set to failure unless provided you have reps in reserve left to perform. Ideally high carbohydrate large meal 2-3 hours before lifting to properly breakdown the micronutrients in the food beforehand.
What is a Roam Day? It's a day where you can hit two isolated muscles that you personally feel you are lacking, in my case I felt shoulders and lats were not as developed as the rest of my body so it's why I chose the given exercises in my program, but you can change it up too if you want to do any exercise you feel like any muscle on your body is lacking/lagging.
Personally, I feel like a 4–5-day split is ideal for naturals and here is why, you get great amount of rest time between 24-48 hours (Besides Roam Day after legs). This amount of rest/recovery is optimal for a natural because since you are not in an anabolic state (why steroids are so good at building muscle mass since they are anabolic), your Central Nervous System, Muscle, and mental state can have enough time to recover before hitting the weights again. De load days are optimal too if you aren't getting everything right with the natural lifting scheme such as having a great diet, sleep, low stress, anabolic window (rhythmic patterns) and etc. It's up to you for what number of sets, Reps and rest time you do but personally I prefer doing my compounds 3 sets, 5 reps, and 5 min rest time avoiding failure and leaving 1-2 reps left in the tank, for my isolations I keep my rest time 2 minutes maximum and my sets the same as my compounds however i try and push to near failure by only leaving 1 rep left in tank between 5-10 reps.
Also have realistic expectations of a natural physique, you can only be small and lean, or big and fat, there is a middle ground but that looks unimpressive/boring and like you don't even train or go gym at all.
| MONDAY/ PUSH | TUESDAY/ABS | WEDNESDAY/ PULL | THURSDAY/ Rest | FRIDAY/ LEGS | SATURDAY/ ROAM Day | SUNDAY | |
| 1. Bench Press | 1. Cycling kicks | 1. Barbell Rows | Rest | 1. Squats | 1. DB Shoulder press | FULL REST DAY | |
| 2. DB Incline Bench Press | 2. Planks | 2. Seated Cable Rows | 2. Good Mornings | 2. Lateral raises | |||
| 3. DB Shoulder Press | 3. Lat Pulldowns | 3. Romanian Deadlifts | 3. Face Pulls | ||||
| 4. Lateral raises | 4. Face Pulls | 4. Leg Press | 4. Seated Cable Rows | ||||
| 5. Triceps pushdowns | 5. Bicep Curls | 5. Leg Curls | 5. Lat pulldowns | ||||
| 6. Triceps Ropeways | 6. Hammer Curls | 6. Leg Extensions | 6. Trap shrugs. |
4 days split for naturals who don't have much time in life because of responsibilities. Goal is to add weight/load to the bar/equipment progressively adding stimulus to the exercise performing the given muscles used/worked and avoiding training each set to failure unless provided you have reps in reserve left to perform. Ideally high carbohydrate large meal 2-3 hours before lifting to properly breakdown the micronutrients in the food beforehand.
What is a Roam Day? It's a day where you can hit two isolated muscles that you personally feel you are lacking, in my case I felt shoulders and lats were not as developed as the rest of my body so it's why I chose the given exercises in my program, but you can change it up too if you want to do any exercise you feel like any muscle on your body is lacking/lagging.
Personally, I feel like a 4–5-day split is ideal for naturals and here is why, you get great amount of rest time between 24-48 hours (Besides Roam Day after legs). This amount of rest/recovery is optimal for a natural because since you are not in an anabolic state (why steroids are so good at building muscle mass since they are anabolic), your Central Nervous System, Muscle, and mental state can have enough time to recover before hitting the weights again. De load days are optimal too if you aren't getting everything right with the natural lifting scheme such as having a great diet, sleep, low stress, anabolic window (rhythmic patterns) and etc. It's up to you for what number of sets, Reps and rest time you do but personally I prefer doing my compounds 3 sets, 5 reps, and 5 min rest time avoiding failure and leaving 1-2 reps left in the tank, for my isolations I keep my rest time 2 minutes maximum and my sets the same as my compounds however i try and push to near failure by only leaving 1 rep left in tank between 5-10 reps.
Also have realistic expectations of a natural physique, you can only be small and lean, or big and fat, there is a middle ground but that looks unimpressive/boring and like you don't even train or go gym at all.
