NAT5 : Advanced Hypertrophy Blueprint

NAT5: Advanced Hypertrophy Blueprint
Engineered for Growth. Designed for Naturals.
This is more than a workout — it’s your roadmap to elite-level muscle development.
Built specifically for natural athletes, this 5-day advanced hypertrophy program delivers maximum gains with intelligent recovery — no wasted reps, no fluff, just pure, scientific growth.
🔥 What Makes NAT5 Different?
🎯 Targeted Volume for every major muscle group
💡 Science-backed Supersets that maximize time & hypertrophy
⚖️ RPE-Driven Intensity to keep you progressing without burning out
🧬 Advanced Split Design to balance power, aesthetics, and longevity
📅 Weekly Game Plan Breakdown
Day 1 – MONDAY: Leg Power & Density (Quads, Glutes, Calves)
Heavy squats. Deep unilateral overload. A calf protocol that actually works.
💥 Back Squats + Bulgarian Splits = Explosive strength & unilateral depth
🔥 Leg Press Volume = Peak hypertrophy stimulus
🔥 High-Rep Calves = True finishing fatigue
Start the week by attacking the legs — the largest anabolic driver.
Day 2 – TUESDAY: Upper Push Attack (Chest, Shoulders, Triceps)
Chest expansion, capped delts, and triceps that pop.
⚡ Incline Press <-> Lateral Raise Superset = Mass + width
💪 Bench + Overhead Dumbbell Press = Upper-body pressing synergy
🎯 Triceps Finisher Superset = Stretch + squeeze domination
Supersets optimized to blow up your push muscles and flood them with volume.
Day 3 – THURSDAY: Posterior Chain Domination (Glutes, Hamstrings, Lower Back)
Get strong. Get stable. Get thick.
🔩 RDLs + Hip Thrusts = Glute-hamstring mass
🧨 Walking Lunges + Curls = Joint health + stretch-mediated hypertrophy
🔥 Single-Leg Calves = Even lower leg growth
This is where your physique becomes functional and aesthetic.
Day 4 – FRIDAY: Upper Pull Precision (Back Width, Thickness, Rear Delts)
Build that V-taper and dense posterior you can feel.
💥 Pull-up <-> Face Pull Superset = Width + scapular control
🛠️ Barbell & Cable Rows = Deep back engagement
🎨 Optional Curl Finisher = Arm definition + blood volume
Nothing builds authority like a powerful back. This day does just that.
Day 5 – SATURDAY: Aesthetic Mastery (Arms, Abs, Glutes, Calves)
Refine your physique and target every overlooked detail.
🎯 Arm Supersets = Maximum pump in minimal time
🔥 Cable Crunches = Core thickness + visible abs
⚙️ Giant Set for Delts & Glutes = Symmetry + postural muscle flow
👣 Calves Reloaded = High-frequency growth protocol
You earned this day — now finish the week sculpting your masterpiece.
💪 Ideal For:
Experienced natural lifters
Physique athletes & body recomposition goals
Lifters ready to take the guesswork out and train smarter
🚀 NAT5 = Results Without Reliance
No shortcuts. No enhancers. Just a well-engineered blueprint for real, sustainable muscle growth.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Romanian Deadlift (Barbell)

Hamstring Curl

Standing Calf Raise

Goblet Squat

Lower B

Hack Squat

Bulgarian Split Squat (Dumbbell)

Leg Press

Seated Calf Raise

Lower A

Bench Press (Barbell)

Shoulder Press (Machine)

Upper Push

Barbell Row

Reverse Pec Deck

Preacher Curl (Barbell)

Upper Pull

Cable Crunch

Aesthetic day

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