T Nation

“Best Damn Workout Plan For Natural Lifters” 4 Days/Week


#1

I am going to guess a 4 day template based on the principles of the latest workout program. Let me know what you think.

2 upper body workouts:
-Horizontal push-pull emphasis
-Vertical push-pull emphasis

2 lower body workouts:
-Quads emphasis, biceps
-Posterior chain emphasis, triceps

Every body part will be worked twice, once with two and once with one exercise.

Day 1: Horizontal push-pull
Bench press (BB), row
Bench (DB), rear delt raise
Lateral raise, pull down

Day 2: Quads, biceps
Squat, leg curl
Leg press, biceps variation
Calves, biceps variation

Day 3: Rest

Day 4: Vertical push-pull
BTNP, pull down
Lateral raise, pull over
Incline bench, row

Day 5: Rest

Day 6: Post. chain, triceps
Deadlift, leg extension
Back extension, close grip bench press.
Farmers walk, triceps extension

Day 7: Rest


#2

This looks pretty good to me man, i have been trying to think of a way to put that programme in to 4-5 days and still get higher frequency. I also train for powerlifting so am trying to make it work with the strength work in there!
have you started doing this program yet?


#3

CT said on another thread that he’s writing a 4-day version of the program himself. This doesn’t look bad but I’d wait for the new version to come out.


#4

Yes but only for a week, so can’t comment yet.


#5

Ok, it would be great if you could stick an update on this thread after about 8 weeks or something, let us know how it goes!


#6

Bump. How are you going with this workout?


#7

Had to stop it, it was too much with my everyday work. Now I simply try two similar workouts in weekends and when I have time one more simple workout in the week.