Old School For Naturals

Program Name: Old school for Naturals
Focus: Hypertrophy for natural lifters, combining weighted and bodyweight exercises.
Structure: 5-day split
1️⃣ Chest + Triceps
2️⃣ Back + Biceps
3️⃣ Legs (light) + Shoulders
4️⃣ Chest + Triceps
5️⃣ Back + Biceps

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Training Philosophy:

This program is designed to maximize muscle growth through controlled failure, progressive overload, and movement mastery.
Each workout includes 2–3 main compound exercises and 1–2 accessory movements.
All sets are performed with focus, full range of motion, and controlled tempo.
No fancy exercises — just pure, effective basics.

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Special Method: “Triple Failure Cluster”

Some exercises use a specific structure to increase intensity and time under tension while maintaining safe form.

Structure:
	•	Perform reps until failure (as many as possible).
	•	Rest max 15 seconds, then go again to failure.
	•	Rest max 15 seconds, go again.
	•	Finally, rest 2 minutes, and that completes 1 cluster set.
	•	Repeat this 3 times total (3 clusters).

This method is used for example in Pull-ups, Dips, or any bodyweight push/pull movement.

Example (Pull-ups):
1️⃣ Do as many pull-ups as you can → rest 15s
2️⃣ Again to failure → rest 15s
3️⃣ One last set to failure → rest 2min
→ That’s 1 cluster. Do 3 total.

This method boosts hypertrophy by extending time under tension and improving muscle endurance — perfect for naturals.

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Key Notes:
	•	2 min breaks 
	•	Track your reps each workout and aim to 20, if you are able to do more than 20 you have to add some weights and again again and again
	•	Keep form strict — no ego lifting.
	•	Focus on controlled negatives (2–3 sec lowering phase).
	•	Prioritize recovery — this plan hits each muscle group twice per week.

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Week 17

Week 18

Incline Bench Press (Smith Machine)

Push Up

Dip (Bodyweight)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Push day

Pull-Up (Bodyweight)

Pull-Up (Neutral Grip, Weighted)

Underhand Lat Pulldown

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

Pull day

Squat (Barbell)

Split Squat (Dumbbell)

Good Morning

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Leg + Shoulders

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