Low Volume High Intensity Program for Natty's

A classic bodybuilding program focused on building muscle and improving your physique. Each day targets a different muscle group so you can train with full intensity and proper recovery. Stick to the plan, stay consistent, and watch your body grow.

Recommended Schedule:
Monday: Back
Tuesday: Chest
Wednesday: Rest
Thrusday: Legs
Friday: Shoulder
Saturday: Arms
Sunday: Rest

Note: Weeks 4, 8, 12 & 16 are deload weeks — reduce volume and/or intensity to allow for recovery and adaptation. This is essential for long-term progress and injury prevention.

Deload Weeks (Weeks 4, 8, 12 & 16):
Purpose: Recover from accumulated fatigue, reduce risk of injury, and promote long-term progress.

How:
1. Cut volume by 30–50%.
2. Use 50–70% of your usual training weights.
3. Avoid failure (leave 2–3 reps in reserve).
4. Focus on technique, tempo, and mobility.
5. Optional: Drop accessory/isolation work.

Post-Deload Week (Week 5, 9, 13 & 17):
Purpose: Ramp back up safely and smoothly.

How:
1. Resume training at 80–90% of usual volume.
2. Return to normal working weights, but keep 1 rep in reserve (RIR).
3. Increase weights by 2.5–5% only if you're feeling strong.
4. By mid to late week, return to full training intensity.

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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

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Pec Deck (Machine)

Neck Press/Guillotine Press

Incline Bench Press (Dumbbell)

Cable Crossover

Push Up

Cable Crunch

Chest

Bicep Curl (Barbell)

Face Away Cable Curl

Hammer Curl (Dumbbell)

Lying Triceps Extension (EZ Bar)

Tricep Rope Push Down (Cable)

Tricep Kickback

Lower Abs With Propel Machine

Arms

Lateral Raise (Dumbbell)

Seated Shoulder Press (Dumbbell)

Upright Row (Cable)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Shoulder

Pull-Up (Bodyweight)

Seated Wide-Grip Row (Cable)

Face Pull

Lat Prayer

Back Extension (Weighted)

Back

Squat (Barbell)

Leg Extension

Leg Curl

Romanian Deadlift (Dumbbell)

Calf Raise (Machine)

Seated Calf Raise

Legs

Leg Press

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