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THE BEST MUSCLE BUILDING WORKOUT

FOR NATURAL BODYBUILDERS
Don’t fall victim to workouts that have way Main Goal: Build Muscle Equipment: Barbell, Bodyweight,
too much unnecessary training volume. This
Training Level: Beginner Cables, Dumbbells, EZ Bar,
workout program was written with natural
bodybuilders in mind. Program Duration: 18 Weeks Exercise Ball, Machines
Days Per Week: 6 Day Target Gender: Male & Female
Link to Workout: https://www.muscleandstrength.
com/workouts/best-muscle-building-workouts-for-natu-
Time Per Workout: 60-90 Mins Author: Josh England
ral-bodybuilders

Phase 1: Foundation for Natural Bodybuilding

Day 1: Full Body Workout for Naturals
Exercise Sets Reps
Barbell Front Squat 3-5 5 - 12

Barbell Row 3-5 5 - 12

Barbell Shoulder Press 3-5 5 - 12

Chin Up 3-5 5 - 12

Dead Bugs 3 12 Each

*Week 1-3 perform 5 x 5 with 3 min rest periods.
*Week 4-6 perform 4 x 8 with 90 sec rest periods.
*Week 7-9 perform 3 x 12 with 45 sec rest periods.

Day 2: Full Body Workout for Naturals

Exercise Sets Reps
Deadlift 3-5 5 - 12

Barbell Bench Press 3-5 5 - 12

T-Bar Landmine Row 3-5 5 - 12

Dumbbell Reverse Lunge 3-5 5 - 12

Loaded Carry 3-5 30 - 60 Secs

*Week 1-3 perform 5 x 5 with 3 min rest periods.
*Week 4-6 perform 4 x 8 with 90 sec rest periods.
*Week 7-9 perform 3 x 12 with 45 sec rest periods.

Day 3: Full Body Workout for Naturals

Exercise Sets Reps
Barbell Back Squat 3-5 5 - 12

Pull Up 3-5 5 - 12

Dumbbell Press 3-5 5 - 12

Dumbbell Bench Press 3-5 5 - 12

Suitcase Carries 3-5 30 - 60 Secs

*Week 1-3 perform 5 x 5 with 3 min rest periods.

*Week 4-6 perform 4 x 8 with 90 sec rest periods.
*Week 7-9 perform 3 x 12 with 45 sec rest periods.

Phase 2: Push/Pull Workout for Natural Bodybuilding

Day 1: Push Workout A for Naturals
Exercise Sets Reps
Barbell Squat 3 8

Overhead Press 3 8

Incline Dumbbell Press 3 8

Dumbbell Lateral Raise 2 12

Overhead Barbell Tricep Ext 2 12

Ab Crunch 2 20

Day 2: Pull Workout A for Naturals

Exercise Sets Reps
Deadlift 3 8

Bent Over Row 3 8

Lat Pull Down 3 8

Seated Leg Curl 2 12

EZ Bar Curl 2 12

Lying Leg Raise 2 20

Day 3: Push Workout B for Naturals

Exercise Sets Reps
Leg Press 3 7

Barbell Bench Press 3 7

Dumbbell Overhead Press 3 7

Leg Extension 2 15

Machine Fly 2 15

Exercise Ball Crunch 2 20

Day 4: Pull Workout B for Naturals

Exercise Sets Reps
Dumbbell Stiff Legged Deadlift 3 7

T Bar Row 3 7

Pull Up 3 7

Hyperextension 2 15

Incline Hammer Curls 2 15

Hanging Leg Raise 2 12

Day 5: Push Workout C for Naturals

Exercise Sets Reps
Hack Squat 3 6

Decline Bench Press 3 6

Seated Military Press 3 6

Push Up 2 20

Seated Lateral Raise 2 20

Bicycle Crunch 2 20 Each

Day 6: Pull Workout C for Naturals

Exercise Sets Reps
Landmine Romanian Deadlift 3 6

One Arm Dumbbell Row 3 6 Each

Underhand Lat Pull Down 3 6

Cable Face Pull 2 20

Cable Curl 2 20

Planks 2 60 Secs

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