Used to do Fortitude training routine, I’m currently doing mostly bodyweight exercises because the gym are closed BUT I’ve just discovered on the internet Alexander Leonidas, and his program “Naturally Enhanced” (415 pages).
Well it’s interesting but very different from the traditional split routines, the guy advocates only 2 full body a week, one intensity day and one volume day, each of them followed on the next day by aka “mini workout” based on banded work, stretching, neck training and for those with great recovery capacities GPP.
Emphasis on the upper body,neck, traps, shoulders and arms.
I’ve been looking for reviews on internet but nothing, well I barely believe the guy is natural (1m65 / 80kg) but I think there is some good things to keep of is work (concurrent periodization, 2 full body a week, upper body emphasis…) what do you think ,
have you ever tried ? would you recommend / use it ?
below, 1 week routine example :
Overhead Press 1RM or 3x1@90%
Close Grip Bench Press 3x5
Miniband Face Pull 3x33
Conventional Deadlift 1RM or 3x1@90%
Power Shrug 5x5
Plate Pinch 3x15-30s
Reverse Hyper 3x10
Standing Cable Crunch 3x10
Overhead Press 3x8-12
Z Press from Chest 5x5
Incline Dumbbell Extension 3x12-15
Rope Pushdown 3x33
Rope Face Pull 3x20
Below the Knee Rack Pull 4-5x4-6
Power Shrug 5x20
Standing Dumbbell Shrug 3x8-12
Wide Grip Lat Pulldown 3x8-12
Hammer Curl 3x10
Plate Pinch 3x30-60s
Reverse Hyper 3x20
Standing Cable Crunch 3x20