Does this work for nattys?

[MetaStack]

D1 - Chest, front delts, triceps
D2 - Upper back, rear delts, biceps
D3 - Thighs, lower back
R
Repeat

D1 - Wide grip bench press (elbows flared, bar lowered to upper pecs, feet on bench, no back arching), incline bench press (low incline, moderate grip width, no back arching), flyes/crossovers, rope pressdowns

D2 - Wide grip pull-ups (or pulldowns), seated rows, reverse flyes/crossovers, preacher curls

D3 - Romanian deadlifts, front squats, leg curls, leg extensions

Using 10rm (50 reps per exercise)
Goes something like this: 10 reps first set, 5, 5, 3, 3, 2 and so on until 50 reps completed

3 weeks on 1 week off

 

[Xlgx]

I wouldn't do 3 days strsight

 

[MetaStack]

It's the only way to hit the muscle 2x a week though

 

[Xlgx]

Not true. Upper/lower split hits a muscle 2xw if you train 4 days per week.

 

[Mc15]

Full body workouts have done wonders for me. 3x per week and I'll add in a little extra volume to my weak areas.


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[Perrin Aybara]

Full body workouts have done wonders for me. 3x per week and I'll add in a little extra volume to my weak areas.


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Same, except I do 4x. Works better than any other split I've ever done.

 

[mghoward74]

Mon-Wed-Fri
Chest legs & back

Tues-Thurs-Sat
Arms & shoulders

Each body part...3x a week

 

[Mc15]

Same, except I do 4x. Works better than any other split I've ever done.

I'll have to try 4x a week on my next bulk. I have always just done 3x a week

 

[Perrin Aybara]

I'll have to try 4x a week on my next bulk. I have always just done 3x a week

I use the 4th day as a weak point day. Little to no heavy compounds like I do on the other 3. Works great.

 

[johntt44]

Mon-Wed-Fri
Chest legs & back

Tues-Thurs-Sat
Arms & shoulders

Each body part...3x a week

How much volume in each workout?

 

[Mc15]

I use the 4th day as a weak point day. Little to no heavy compounds like I do on the other 3. Works great.

Definitely giving it a shot [emoji16] thanks for the idea man

 

[kap73]

I use the 4th day as a weak point day. Little to no heavy compounds like I do on the other 3. Works great.

Hey mate i know uve prob wrote your workouts some where, but can u outlay your program for me or link it so i can have a look

Cheers

 

[mghoward74]

How much volume in each workout?

5-10 reps

Each body part gets 3-4 different exercise

Ex chest
3-5 sets of incline BB
3-5 sets of incline dumbbell
3-5 sets of cable crossovers

Legs
3-5 set of front squats
3-5 sets of leg press
3-5 set of leg Ext

Back
3 sets of 10 wide grip pullups
3 sets of 10 neutral grip pull-ups
5 sets of 10 bb rows

Normally it takes 2 hours to get in & out. Strength goes up, size definitely going up.

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[Casca]

Op,

Flat backing a bench comes with serious injury, better rethink that approach.

Not enough work to for strength or muscle growth. Yes nattys can work hard too.


Casca

The Green Machine

 

[Perrin Aybara]

Hey mate i know uve prob wrote your workouts some where, but can u outlay your program for me or link it so i can have a look

Cheers

Right now I'm working with a coach and I'm peaking for a meet, but generally it looks something like this:

Tuesday
Heavy squat
Light/moderate bench or bench variation
Light/moderate deadlift or deadlift variation
1-2 weak points

Thursday
Heavy bench
Light/moderate squat or squat variation (if I'm only squatting 2x a week I won't squat this day)
Vertical/horizontal pull
1-2 weak points

Saturday
Heavy deadlift
Light/moderate bench or bench variation
Light/moderate squat or squat variation
1-2 weak points

Sunday
Overhead press
Pull ups/ chin ups
Bodybuilding and weak points after that, nothing set in stone really, just whatever needs work.

Sets and reps vary, usually I'll start in higher ranges like 3x8 and as the weeks go on work down to 5x5, 6x3, 5x2, etc.

 

[kap73]

Right now I'm working with a coach and I'm peaking for a meet, but generally it looks something like this:

Tuesday
Heavy squat
Light/moderate bench or bench variation
Light/moderate deadlift or deadlift variation
1-2 weak points

Thursday
Heavy bench
Light/moderate squat or squat variation (if I'm only squatting 2x a week I won't squat this day)
Vertical/horizontal pull
1-2 weak points

Saturday
Heavy deadlift
Light/moderate bench or bench variation
Light/moderate squat or squat variation
1-2 weak points

Sunday
Overhead press
Pull ups/ chin ups
Bodybuilding and weak points after that, nothing set in stone really, just whatever needs work.

Sets and reps vary, usually I'll start in higher ranges like 3x8 and as the weeks go on work down to 5x5, 6x3, 5x2, etc.

Thanks for that mate