Natural Split ppl

Splitting the muscle groups into Pull upper, Push upper and Legs.
Emphasis on back width & thickness, quad teardrop, glute shape & 3D shoulders.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Rest: 90s compounds / 60s isolation
RIR: 1–2

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Incline Chest Fly (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Incline Tricep Extension (Dumbbell)

Push Chest Shoulders Triceps

Squat (Smith Machine)

Leg Press

Leg Extension

Split Squat Front Foot Elevated (Smith Machine)

Hip Adductor (Machine)

Standing Calf Raise

Calf Raise (Leg Press)

Legs Quads 

Barbell Row

Single Arm Row (Dumbbell)

Standing Pullover (Cable)

Face Pull

Single Arm Rear Delt Cable Fly

Bicep Curl (Cable)

Bayesian Curl

Pull 

Rest: 90s compounds / 60s isolation
Tempo: Controlled negative (3 sec), 
peak squeeze
RIR: 1–2

Pull-Up (Weighted)

Lat Pulldown (Close Grip)

T-Bar Row

Single Arm High Row (Cable)

Rear Delt Fly (Cable)

Incline Curl (Dumbbell)

Pull Lats, Rear Delts, Biceps 

Lateral Raise (Machine)

Shoulder Press (Machine)

Dip (Weighted)

Close Grip Bench Press (Smith Machine)

One Arm Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Push 

Rest: 90–120s heavy / 60s isolation
Note: Stretch-focused glutes/hams

Romanian Deadlift (Dumbbell)

Good Morning

Lying Leg Curl

Sissy Squat (Weighted)

Single Leg Calf Raise (Bodyweight)

Hyperextension

Legs

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