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Aesthetic Hypertrophy for the Natural Lifter
by Ramin E.
7 athletes joined
Program Description
Full Body High Frequency size gains for the intermediate lifter. Prior to the existence of PED’s most natural lifters opted for a high frequency full body approach to training. Unafraid of volume and unafraid of training most lifters used compound lifts multiple days per week to activate protein synthesis and hit a muscle multiple times per week. Of course, we can bring back this methodology of training while taking advantage of the luxuries at our disposal like machines and incorporate them within our training. For a natural lifter it’s important to signal protein synthesis as often as possible. To make the most of optimal gains we must work with both volume and intensity hand in hand. To be able to work with high volume we must work up to it slowly or we’ll be burnt out. Once we work up with your volume, we can bring back intensity to squeeze the best gains we can achieve. We work with Underloaded Movements that are great for developing the most muscle within our body as our main movements. Week by week we load these movements with a little bit more volume, a little more intensity and little more weight. Accessories follow a pyramid progression of weight and intensity. Supersets add crucial volume and effort to our workouts while saving time. Follow RPE prescriptions 1st and foremost and attempt to match reps closely. Whenever reps are lowered assume weight is increased. This program is meant to be repeated 3 times after finishing, the first week acting as a deload. Use lighter weights then you would usually do for the 1st week. Questions: Why High Frequency? High frequency training can aid in more quality sets throughout the week. Take this in your mind. Is the last 5 sets of a 10 set back day as clean or as unfatigued as the first 5 sets? Breaking up the volume of a high set day and sprinkling it throughout the week is a good way to get more high quality work. We also activate protein synthesis in our body constantly as we do this. Who should try this program? Natural lifters who usually work with failure or intensity techniques who wish to grow size but try something different. While there’s a hint of a strength component regarding weight gets increased as RPE goes up, this is not a strength program. Why not go to failure on every lift? -If you have not used volume as a driver for growth, you will understand that attempting to go to failure and beyond on every set is only a method for the advanced. Studies show that growth occurs within 3-0 reps to failure. Why do only some lifts go to failure and not others? -Safety concerns, and also for convenience. For any rowing or back exercise like the Good Morning to go to RPE 10, past failure there is a risk to the low back. To compensate for the risk, we add volume so we can get the stimulus we would have had. Time concerns are also a matter regarding going to RPE 10 on something like bench press, where you might need to grab a spotter for 5 sets to truly achieve RPE 10
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Mar 01, 2024 06:16
Last Edited
Jun 07, 2024 02:29
down_app
Week 1
1 / 4 Weeks
Day 2
1
Pendlay Row
2 Sets
15 Reps
@7
2
Seated Wide-Grip Row (Cable)
2 Sets
12 Reps
@7
3
Lat Pulldown
2 Sets
12 Reps
@7
4A
Concentration Curl
2 Sets
15 Reps
@7
4B
French Press
2 Sets
15 Reps
@7
5A
Pullover (Dumbbell)
2 Sets
15 Reps
@7
5B
Romanian Deadlift (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1A
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
15 Reps
@7
1B
Wide Grip Pull-Up
2 Sets
@9
2A
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2B
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3A
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
3B
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@7
3C
Front Raise
2 Sets
15 Reps
@7
4A
Pec Deck (Machine)
2 Sets
15 Reps
@7
4B
Reverse Pec Deck
2 Sets
15 Reps
@7
Day 1
1
Bench Press (Close Grip)
2 Sets
15 Reps
@7
2
Dip (Bodyweight)
2 Sets
12 Reps
@7
3
Chest Press (Machine)
2 Sets
12 Reps
@7
4
Squat (Barbell)
2 Sets
12 Reps
@7
6A
Skull Crusher
2 Sets
15 Reps
@7
6B
Bicep Curl (Barbell)
2 Sets
15 Reps
@7
7A
Bent Over Row (Dumbbell)
2 Sets
15 Reps
@7
7B
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@7
8
Cable Crunch
2 Sets
12 Reps
@7
Day 3
1
Front Squat (Barbell)
2 Sets
15 Reps
@7
2
Hack Squat
2 Sets
12 Reps
@7
3
Leg Press
2 Sets
12 Reps
@7
4
Hamstring Curl
2 Sets
12 Reps
@7
5
Incline Bench Press (Barbell)
2 Sets
12 Reps
@7
6
Cable Crunch
2 Sets
12 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
15 Reps
@7
2
Good Morning
2 Sets
12 Reps
@7
3
Bent Over Row (Barbell)
2 Sets
12 Reps
@7
4
Leg Extension
2 Sets
12 Reps
@7
5
Lying Leg Curl
2 Sets
12 Reps
@7
6
Bench Press (Dumbbell)
2 Sets
12 Reps
@7
7
Cable Crunch
2 Sets
12 Reps
@7
Day 1
1
Bench Press (Close Grip)
2 Sets
1 Set
12 Reps
12 Reps
@7
@8
2
Dip (Bodyweight)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Chest Press (Machine)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Squat (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6A
Skull Crusher
2 Sets
12 Reps
@8
6B
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
7A
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@8
7B
Seated Shoulder Press (Dumbbell)
2 Sets
12 Reps
@8
8
Cable Crunch
1 Set
1 Set
12 Reps
10 Reps
@8
@8
Day 2
1
Pendlay Row
3 Sets
12 Reps
@8
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4A
Concentration Curl
2 Sets
12 Reps
@8
4B
French Press
2 Sets
12 Reps
@8
5A
Pullover (Dumbbell)
2 Sets
12 Reps
@8
5B
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@8
Day 3
1
Front Squat (Barbell)
3 Sets
12 Reps
@8
2
Hack Squat
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Leg Press
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Hamstring Curl
1 Set
1 Set
12 Reps
10 Reps
@8
@8
5
Incline Bench Press (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Cable Crunch
1 Set
1 Set
12 Reps
10 Reps
@8
@8
Day 4
1A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
1B
Wide Grip Pull-Up
2 Sets
@9
2A
Bicep Curl (Cable)
2 Sets
12 Reps
@8
2B
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
3B
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@8
3C
Front Raise
2 Sets
12 Reps
@8
4A
Pec Deck (Machine)
2 Sets
12 Reps
@8
4B
Reverse Pec Deck
2 Sets
12 Reps
@8
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
2
Good Morning
1 Set
1 Set
12 Reps
10 Reps
@8
@8
3
Bent Over Row (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
4
Leg Extension
1 Set
1 Set
12 Reps
10 Reps
@8
@8
5
Lying Leg Curl
1 Set
1 Set
12 Reps
10 Reps
@8
@8
6
Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@8
7
Cable Crunch
1 Set
1 Set
12 Reps
10 Reps
@8
@8
Day 1
1
Bench Press (Close Grip)
4 Sets
10 Reps
@8
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
3
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
6A
Skull Crusher
3 Sets
10 Reps
@9
6B
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
7A
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@9
7B
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
8
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
Day 2
1
Pendlay Row
4 Sets
10 Reps
@8
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4A
Concentration Curl
3 Sets
10 Reps
@9
4B
French Press
3 Sets
10 Reps
@9
5A
Pullover (Dumbbell)
3 Sets
10 Reps
@9
5B
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Front Squat (Barbell)
4 Sets
10 Reps
@9
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
6
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
Day 4
1A
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
10 Reps
@9
1B
Wide Grip Pull-Up
4 Sets
@9
2A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
2B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
3A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
3B
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@9
3C
Front Raise
3 Sets
10 Reps
@9
4A
Pec Deck (Machine)
3 Sets
10 Reps
@9
4B
Reverse Pec Deck
3 Sets
10 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
2
Good Morning
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
5
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
7
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@9
Day 1
1
Bench Press (Close Grip)
5 Sets
8 Reps
@9
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@10
@10
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@10
6A
Skull Crusher
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
6B
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
7A
Bent Over Row (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
7B
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
8
Cable Crunch
2 Sets
10 Reps
@10
Day 2
1
Pendlay Row
5 Sets
8 Reps
@9
2
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@10
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@10
@10
4A
Concentration Curl
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4B
French Press
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5A
Pullover (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
5B
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
Day 3
1
Front Squat (Barbell)
5 Sets
8 Reps
@9
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@10
@10
3
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@10
@10
4
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@10
6
Cable Crunch
2 Sets
10 Reps
@10
Day 4
1A
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
8 Reps
@9
1B
Wide Grip Pull-Up
3 Sets
@10
2A
Bicep Curl (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
2B
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
3A
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
3B
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
3C
Front Raise
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4A
Pec Deck (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4B
Reverse Pec Deck
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
Day 5
1
Romanian Deadlift (Barbell)
5 Sets
8 Reps
@9
2
Good Morning
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@10
@10
@10
5
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@10
@10
@10
6
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@10
@10
@10
7
Cable Crunch
2 Sets
10 Reps
@10