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THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT®

Store Workouts Diet Plans Expert Guides Videos Tools THE BEST MUSCLE BUILDING WORKOUT FOR NATURAL BODYBUILDERS Don’t fall victim to workouts that have way Main Goal: Build Muscle Equipment: , Bodyweight, too much unnecessary training volume. This Training Level: Beginner Cables, Dumbbells, EZ Bar, workout program was written with natural bodybuilders in mind. Program Duration: 18 Weeks Ball, Machines Days Per Week: 6 Day Target Gender: Male & Female Link to Workout: https://www.muscleandstrength. com/workouts/best-muscle-building-workouts-for-natu- Time Per Workout: 60-90 Mins Author: Josh England ral-bodybuilders Phase 1: Foundation for Natural Day 1: Full Body Workout for Naturals Exercise Sets Reps Barbell Front 3 - 5 5 - 12

Barbell 3 - 5 5 - 12 Barbell Press 3 - 5 5 - 12 Chin Up 3 - 5 5 - 12 Dead Bugs 3 12 Each

*Week 1-3 perform 5 x 5 with 3 min rest periods. *Week 4-6 perform 4 x 8 with 90 sec rest periods. *Week 7-9 perform 3 x 12 with 45 sec rest periods. Day 2: Full Body Workout for Naturals Exercise Sets Reps 3 - 5 5 - 12 Barbell 3 - 5 5 - 12 T-Bar Landmine Row 3 - 5 5 - 12 Dumbbell Reverse 3 - 5 5 - 12 Loaded Carry 3 - 5 30 - 60 Secs

*Week 1-3 perform 5 x 5 with 3 min rest periods. *Week 4-6 perform 4 x 8 with 90 sec rest periods. *Week 7-9 perform 3 x 12 with 45 sec rest periods. Day 3: Full Body Workout for Naturals Exercise Sets Reps Barbell Back Squat 3 - 5 5 - 12 Pull Up 3 - 5 5 - 12 Dumbbell Press 3 - 5 5 - 12 Dumbbell Bench Press 3 - 5 5 - 12 Suitcase Carries 3 - 5 30 - 60 Secs

*Week 1-3 perform 5 x 5 with 3 min rest periods. *Week 4-6 perform 4 x 8 with 90 sec rest periods. *Week 7-9 perform 3 x 12 with 45 sec rest periods. Phase 2: Push/Pull Workout for Natural Bodybuilding Day 1: Push Workout A for Naturals Exercise Sets Reps Barbell Squat 3 8

Overhead Press 3 8 Incline Dumbbell Press 3 8 Dumbbell Lateral Raise 2 12 Overhead Barbell Tricep Ext 2 12 Ab 2 20 Day 2: Pull Workout A for Naturals Exercise Sets Reps Deadlift 3 8

Bent Over Row 3 8 Lat Pull Down 3 8 Seated 2 12 EZ Bar Curl 2 12 Lying 2 20 Day 3: Push Workout B for Naturals Exercise Sets Reps 3 7

Barbell Bench Press 3 7 Dumbbell 3 7 2 15 Machine 2 15 Exercise Ball Crunch 2 20 Day 4: Pull Workout B for Naturals Exercise Sets Reps Dumbbell Stiff Legged Deadlift 3 7

T Bar Row 3 7 Pull Up 3 7 Hyperextension 2 15 Incline Hammer Curls 2 15 Hanging Leg Raise 2 12 Day 5: Push Workout C for Naturals Exercise Sets Reps Hack Squat 3 6

Decline Bench Press 3 6 Seated Military Press 3 6 Push Up 2 20 Seated Lateral Raise 2 20 Bicycle Crunch 2 20 Each Day 6: Pull Workout C for Naturals Exercise Sets Reps Landmine Romanian Deadlift 3 6

One Dumbbell Row 3 6 Each Underhand Lat Pull Down 3 6 Cable 2 20 Cable Curl 2 20 Planks 2 60 Secs

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