T Nation

"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.