I've been following a chest/tris, back/bis, shoulders/legs, 3 days on, 1 day off, program for a very long time. 4-5 exercises, 4 sets each per "big" muscle groups, 2 exercises, 4 sets each for small muscle groups. Natty. Decent strength/size results but eventually after a few months I hit a wall and start getting injured etc. Haven't dabbled in anabolics so far.
I read somewhere that the important thing for natty lifters is frequency, and also not killing the muscles - doing just enough to stimulate growth and no more.
The following program was mentioned:
Monday – Workout A1
1. Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
2. Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
3. Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
4. Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set
Tuesday – Workout B1
1. Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
2. Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
3. Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
4. Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set
Wednesday – Workout A2
1. Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
2. Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set
3. Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
4. Preacher Curl: 2 sets of 6 and one maximum mTor activation set
Thursday – Workout B2
1. Leg Extension: 2 sets of 6 and one 6-8-10 drop set
2. Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
3. Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
4. Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set
Friday – Workout A3
1. Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
2. Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
3. Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
4. Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Saturday – Workout B3
1. Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set
2. Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
3. Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
4. Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
Your opinions on this?
