Lean Building for Natty Builders

Transform your physique with the "Lean Building for Natty Builders" program, a comprehensive 12-week journey designed for serious lifters. This 5-day-a-week regimen focuses on building lean muscle through targeted workouts, including hamstring-dominant leg days and chest-focused push sessions. Each workout is crafted with a mix of machine and free-weight exercises, ensuring you maximize your gains while honing your technique. Get ready to challenge yourself and see real results as you commit to this structured plan!

This program respects both the potential and limitations of natural bodybuilding, providing a clear roadmap for novice and intermediate athletes ready to take their physique to the next level through hard work, consistency, and intelligent training principles.

Day-1 : Leg Day (Hamstring Dominant)
Day-2 : Push Day (Chest Dominant)
Day-3 : Pull Day (Back Dominant)
Day-4 : Active Rest Day
Day-5 : Leg Day (Quad Dominant)
Day-6 : Torso Day
Day-7 : Active Rest Day

You can alternate between Cardio (e.g - 10 mins of treadmill with 1 min of running and 1 min of walking intervals) and Abdominal Work (Weighted Cable Crunches and Leg Raises on a sit-up bench) at the end of the main workout everyday.

Maintain a strict form and full range of motion for all the exercises. That's what works best for us natural lifters. Full ROM and controlled reps. Not super slow reps but controlled negatives with full ROM.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Warm-up: Start with 5-10 minutes of dynamic stretching and walking lunges.

Seated Hamstring Curl

Hack Squat

Stiff Leg Deadlift

Lunge (Dumbbell)

Hip Abductor (Machine)

Standing Calf Raise

Leg Day (Hamstring Dominant)

Warm-up : 5-10 minutes of dynamic stretching for the upper body.

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Seated Dip (Machine)

Single Arm Tricep Extension (Cable)

Chest Fly (Machine)

Push Day (Chest Dominant)

Warm-up : 5 minutes of stretching for back and biceps.

Lat Pulldown

Chest Supported Row (Machine)

Incline Hammer Curl (Dumbbell)

Single Arm Row (Cable)

Bayesian Curl

Upright Row (Barbell)

Single Arm Rear Delt Fly (Cable)

Pull Day (Back Dominant)

Warm-up: Start with 5-10 minutes of dynamic stretching.

Leg Press (45 Degrees)

Leg Extension

Hip Adductor (Machine)

Leg Day (Quad Dominant)

This workout alternates focus weekly between starting with chest or back.
Warm-up : 5-10 minutes.

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