Best Damn Workout Plan for Natural Lifters Part

Day Movement Warm Up Sets Reps

Monday Romanian Deadlift (Hamstrings) 2 2 sets of 6
Protonated Grip Lat Pulldown or Pull-up 2 2 sets of 6
Bent-over lateral Raise (rear delts) 2 2 sets of 8

Standing Barbell Curl or Dumbbell Curl 2 2 sets of 6

Tuesday Front Squat 2 2 sets of 6

Dumbbell Bench Press 2 2 sets of 6
Dumbbell Lateral Raise (Medial Delts) 2 2 sets of 6
Lying Dumbbell Triceps Extension 2 2 sets of 6

Wednesday Lying Leg Curl 2 2 sets of 6

Straight Arm Pulldown or Dumbbell Pullover 2 2 sets of 6
Protonated Grip Chest-Supported Row 2 2 sets of 6
Preacher Curl 2 2 sets of 6

Thursday Leg Extension 2 2 sets of 6

Pec Deck Machine or Cable Crossover 2 2 sets of 6
Military Press or Dumbbell Shoulder Press 2 2 sets of 6
Close-Grip Decline Dumbbell Bench Press or Dip 2 2 sets of 6

Friday Glute Ham Raise or Reverse Hyperextension 2 2 sets of 6

Supinated Grip Lat Pulldown 2 2 sets of 6

Neutral Grip Cable Seated Row 2 2 sets of 6

Dumbbell Hammer Curl 2 2 sets of 6

Saturday Hack Squat Machine or Leg Press 2 2 sets of 6

Incline Dumbbell Chest Press 2 2 sets of 6

Dumbbell Front raise on incline bench 2 2 sets of 6
Rope Triceps Extension 2 2 sets of 6

Best Damn Workout Plan for Natural Lifters Part

Day Movement Warm up Sets Reps
Monday

Front Squat or Zercher Squat (bar in elbow) 2 to 3 4 to 6

Monday

Close Grip DB Floor Press 2 to 3 4 to 6

Monday

8 to 10 with
DB Incline Press 1 to 2 slow
ecentric

Monday

DB Lateral Raise or Machine Shoulder Press 1 to 2 10 to 12

Tuesday

Romanian Deadlift (rest/pause) or Rack Pulls 2 to 3 4 to 6

 Tuesday

8 to 10 with
DB Pullover (inner chest + lat stretch) 1 to 2 slow
ecentric

Tuesday

Rear delts machine or DB rear delt raises 1 to 2 10 to 12

Tuesday

Standing Barbell Curl 2 to 3 4 to 6

Wednesday

Military Press or Smith Machine Shoulder Press 2 to 3 4 to 6

Wednesday

8 to 10 with
Goblet Squat or Lumberjack Squat 1 to 2 slow
ecentric

Wednesday

8 to 10 with
Overhead Single DB Triceps Extension 1 to 2 slow
ecentric
Wednesday

Machine Pec Deck or Machine Chest Press 1 to 2 10 to 12

Thursday

Neutral Grip Pull-ups or Lat Pulldown 2 to 3 4 to 6

Thursday

8 to 10 with
Neutral Grip Seated Row 1 to 2 slow
ecentric

Thursday

Lying or Seated or Standing) Leg Curls (Hamstrings) 1 to 2 10 to 12

Thursday

8 to 10 with
Incline Seated DB Curl (both arms same time) 1 to 2 slow
ecentric
 Friday

DB Bench Press 2 to 3 4 to 6

Friday

8 to 10 with
DB Lateral Raise on Incline Bench 1 to 2 slow
ecentric

Friday

Leg Extensions 1 to 2 10 to 12

Friday

Rope Triceps Pressdown 1 to 2 10 to 12

Sautrday

Seal Row or Pendlay Row 2 to 3 4 to 6

Sautrday

8 to 10 with
DB Romanian Deadlift with Front Feet Elevated 1 Inch 1 to 2 slow
ecentric

Sautrday

Straight Arm Pulldown 1 to 2 10 to 12

Sautrday

Cable Bicep Curls 1 to 2 10 to 12

an for Natural Lifters Part 1

Heavy Double Rest/Pause Max mTor Activation 6-8-10 Dropset

1 set
1 set
1 set
1 set

1 set
1 set
1 set
1 set

1 set
1 set
1 set
1 set

1 set
1 set
1 set
1 set

1 set
1 set
1 set
1 set

1 set
1 set
1 set
1 set

an for Natural Lifters Part 2

Heavy (Rest Pause or Clusters) Max mTor Activation Fiber Fatigue (Myo Reps)
1 set (rest pause = Goal is to lift
10 to 12 reps by resting 15s
between microsets) or (clusters
= pick weight suitable for 2-4
reps. Then do as many 1 reps as
possible with 15-20s in between
each 1 rep.)

1 set (rest pause = Goal is to lift

10 to 12 reps by resting 15s
between microsets) or (clusters
= pick weight suitable for 2-4
reps. Then do as many 1 reps as
possible with 15-20s in between
each 1 rep.)

1 set (8 to 10 reps till

failure by lowering at
4-5s rate, hold max
stretch for as long as
possible)

1 set (10 to 12 reps till

failure, then as many 3
reps as possible with 15-20
seconds rest in between).
Stop when you can only do
2 reps instead of 3.

1 set (rest pause = Goal is to lift

10 to 12 reps by resting 15s
between microsets) or (clusters
= pick weight suitable for 2-4
reps. Then do as many 1 reps as
possible with 15-20s in between
each 1 rep.)
 1 set (8 to 10 reps till
failure by lowering at
4-5s rate, hold max
stretch for as long as
possible)

1 set (10 to 12 reps till

failure, then as many 3
reps as possible with 15-20
seconds rest in between).
Stop when you can only do
2 reps instead of 3.

1 set (rest pause = Goal is to lift

10 to 12 reps by resting 15s
between microsets) or (clusters
= pick weight suitable for 2-4
reps. Then do as many 1 reps as
possible with 15-20s in between
each 1 rep.)

1 set (rest pause = Goal is to lift

10 to 12 reps by resting 15s
between microsets) or (clusters
= pick weight suitable for 2-4
reps. Then do as many 1 reps as
possible with 15-20s in between
each 1 rep.)

1 set (8 to 10 reps till

failure by lowering at
4-5s rate, hold max
stretch for as long as
possible)

1 set (8 to 10 reps till

failure by lowering at
4-5s rate, hold max
stretch for as long as
possible)
 1 set (10 to 12 reps till
failure, then as many 3
reps as possible with 15-20
seconds rest in between).
Stop when you can only do
2 reps instead of 3.

1 set (rest pause = Goal is to lift

10 to 12 reps by resting 15s
between microsets) or (clusters
= pick weight suitable for 2-4
reps. Then do as many 1 reps as
possible with 15-20s in between
each 1 rep.)

1 set (8 to 10 reps till

failure by lowering at
4-5s rate, hold max
stretch for as long as
possible)

1 set (10 to 12 reps till

failure, then as many 3
reps as possible with 15-20
seconds rest in between).
Stop when you can only do
2 reps instead of 3.

1 set (8 to 10 reps till

failure by lowering at
4-5s rate, hold max
stretch for as long as
possible)
1 set (rest pause = Goal is to lift
10 to 12 reps by resting 15s
between microsets) or (clusters
= pick weight suitable for 2-4
reps. Then do as many 1 reps as
possible with 15-20s in between
each 1 rep.)

1 set (8 to 10 reps till

failure by lowering at
4-5s rate, hold max
stretch for as long as
possible)

1 set (10 to 12 reps till

failure, then as many 3
reps as possible with 15-20
seconds rest in between).
Stop when you can only do
2 reps instead of 3.

1 set (10 to 12 reps till

failure, then as many 3
reps as possible with 15-20
seconds rest in between).
Stop when you can only do
2 reps instead of 3.

1 set (rest pause = Goal is to lift

10 to 12 reps by resting 15s
between microsets) or (clusters
= pick weight suitable for 2-4
reps. Then do as many 1 reps as
possible with 15-20s in between
each 1 rep.)
1 set (8 to 10 reps till
failure by lowering at
4-5s rate, hold max
stretch for as long as
possible)

1 set (10 to 12 reps till

failure, then as many 3
reps as possible with 15-20
seconds rest in between).
Stop when you can only do
2 reps instead of 3.

1 set (10 to 12 reps till

failure, then as many 3
reps as possible with 15-20
seconds rest in between).
Stop when you can only do
2 reps instead of 3.
 1 – Heavy Double Rest/Pause
Pick a weight you can do around 4-6 reps with.
Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and then
Always use the same weight. You only do one set of this special technique/method.

2 – Maximum mTor Activation

Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as possible at all times.
Hold the full stretch position for 2 seconds per rep.
Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can tolerate. Again, you only do o

3 – 6-8-10 Drop Set

Start the set with a weight you can lift for 6 reps.
Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight.
Drop another 25-40% and perform 10 more reps.
Rest as little as possible between the parts of the drop set. Only perform one set of this special technique/method.
 10-15 seconds, and then try to get an additional 1-2 reps.
hnique/method.

ard as possible at all times.

an tolerate. Again, you only do one set of this special technique/method.

reps with that new weight.

his special technique/method.