T Nation

“Best Damn Workout Plan For Natural Lifters” Misunderstanding


Hello CT,

first of thank you for the Workout template.
I get little confused about some parts of the workout. I would be glad if you could explain them through an example.

I did´t get how to warm up properly and use the two heavy sets before doing the last one?

If my Bench is 250 pounds . How should i warm up and use them right?
which weights?

i need currently about 8 sets wo get on my 250 pounds. Then i do one set of 240 rest 2min . then i do 245 rest 2 min and then try the last set? is it correct?

i hope someone can explain me the way how to structure the 2 heavy sets before.

Sorry for my bad english

kind regards



its not about weight. read it again


They’re not heavy sets. RPE (rating of perceived exertion) of 7 out of 10 is ideal. Call them 2 working sets followed by one all out set.

And no one needs to tell you how to warm up. Just warm up. There’s no magic weight x reps progression.

Don’t overthink it.



For example in the program you can see:
“Bench press 2 sets of 6 and one all-out heavy set of double rest/pause”

This means using a weight you can do around 6 reps with… doing your 6 reps, resting about 15 sec and getting a few more reps… resting another 15 sec and doing a few more reps.

For example… if your bench press maximum is 250lbs for 1 rep then you can likely use around 205-210lbs for 6 reps.

So your bench press progression would look like this:

Set 0 = warm-up with bar
Set 1 = 135lbs x 6
Set 2 = 185lbs x 6
Set 3 = 205 x 6 / rest 15 sec / 3 more reps / rest 15 sec / 2 more reps