Full Body Beast - For Natural Lifters

This program is based upon the writings and recommendations of Casey Butt - a strong proponent of Full Body Training for Natural Lifters. It’s designed for anyone who’s not been doing full body training.

You’ll train 3 times per week on non-consecutive days. Weeks 1-4 are an Adaptation Phase. Your body NEEDS this time to acclimate to this type of training. You can Increase weight at any point as long as you’re still staying within the prescribed difficulty (RPE) range.

Sets where the RPE is blank are meant to be around 5 RPE.

Program Structure:
Weeks 1-2: 2 easy sets of 10  - 5 RPE

Weeks 3-4: Intensity increases on second set of 10

Weeks 5-6: Beginning of the Growth Phase,
Add a third set
On day 2 only do 2 sets of SLDL

Weeks 7-8
Upper Body lifts to 8 reps
Set 3 on day 2 - 8 RPE
Change to Incline Reverse Crunches. 2nd set - 9+ RPE
Days 1 & 3 SLDL -  6 RPE or less

Weeks 9-10
Change to 2 heavy days and 1 light day
SLDS ‘Heavy’ ONLY on day 1
All abs sets at an incline

Weeks 11+
Days 1 & 3 to 4 sets - 2 heavy sets
All abs sets - 9+ RPE
New exercises.on Day 2
2 sets of 10
If unable to do 10 Pull Ups, do Lat Pulldowns


Continue to run the program this way as long as you’re progressing. 

When strength gains stop, add a set on Day 2:
Set 1 - 5 RPE
Set 2 - 6 RPE
Set 3 - 7 RPE

When progress stalls again, add a second work set on Day 2:
Both sets 3 & 4 - 7 RPE

Continue increasing intensity on heaviest sets. Avoid going to ‘failure’ regularly. If you hit failure, back off the intensity on the following session. Using micro weights can delay increases in intensity and prolong progress.

When you stop progressing:
Continue as is, but add isolation work
Start over at Week 1 and go all the way through. Add a 3rd work set (7-8 RPE) in Week 13
Start over at Week 1 using the alternate lifts as your primary exercises.
Start at Week 1 but change to 5 reps per set

Advice from Casey Butt:
There are three things it takes to be successful at weight training - patience, dedication and perseverance. One or two without the others is useless. You have to be willing to hit the weights day in, day out - year in, year out - to get the results you want. Rome wasn't built in a day and neither will you be. You  have to pay your dues. Make up your mind now to build a strong, muscular body. The perfect training routine doesn't exist. You have the knowledge, the rest has to come from within you. I don't care how skinny, fat or how old you are - I've seen them all fail and seen them all succeed. Patience, dedication and perseverance are at the root of all successes and missing in all failures. Remember the tortoise and the hare.

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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

Squat (Barbell)

Bench Press (Barbell)

Bent Over Row (Barbell)

Overhead Press (Barbell)

Stiff Leg Deadlift

Bicep Curl (Barbell)

Donkey Calf Raise

Reverse Abs Crunch (Bodyweight)

Incline Reverse AB’s Crunch (bodyweight)

Front Squat (Barbell)

Incline Bench Press (Barbell)

Wide Grip Lat Pulldown

Upright Row (Dumbbell)

Decline Tricep Extension

Wrist Curls

Reverse Wrist Curl (Barbell)

Seated Calf Raise

Abs Crunch (Bodyweight)

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