"Best Damn Workout Plan for Natural Lifters" Long-Term Programming

How would you guys program this for long-term? Would you just run it as is for 8-12 weeks? Would you increase/decrease reps/sets? The push-pull split is something I’ve never done and am wanting to try this program, but I want to make sure I’m doing things right with it as well. I’m currently in the weight room for 4-5 days a week separated by body parts (chest-tris, back-bis, shouders-traps, abs-met con), which has been my only real way of training since I started a few years back.

Thanks guys.

I just finished writing an article detailing progression, it should be up shortly.

In the periodized plan there are four three weeks phases. Each phase use more demanding methods. After 4 phases you deload by doing something completely different for 1-2 weeks (conditioning, explosive work, playing sports, etc.). Then starting a new 12 weeks cycle.


Thanks for the quick response. I’ll be sure to check out that article.

I haven’t seen the new article on here. Is it up yet?

No It hasn’t been released.

What’s the deal with this? Any news on the new article?

Coach T any updates on this? currently running the program approaching week 3 phase 1. i would love to include conditioning so i hope this article is somewhere up there already but i could not find it.


haven’t written the article. Maybe in the future.

Has this article happened yet?

See also:

Ive seen this before, but this is geard more towards strength than mass, isnt that different than the best damn workout?

I have read through these 2 workouts which are based on high frequency but very low volume. Can the volume in these workouts be increased a bit if taking something like Plazma pre/during the workout?

The low volume aspect is a non-negotiable part of a high frequency plan such as these. If it’s more volume you crave, simply find a plan that has the volume-to-frequency ratio that suits your goals.

That said, I believe CT has said these workouts can be done 5 or even 4 days a week, in which case I imagine each workout could see a creep up in volume.

But don’t fall into the trap of taking a perfectly effective program, and thinking “This is great, but would be better if I added X, Y, and Z to it.”

1 Like