It doesn’t personally pass the eyeball test for me, but there are quite a few people on reddit that swear by it. The best damn work out plan for natural lifters looks promising. That’s six days per week. I ran this as an intermediate to great results. This program eventually gets up to insane volume, with a lot of techniques like drop sets and super setting the same muscle group in order to get so much volume in. It is more of a powerlifting based routine but has programmable accessory work to focus more on hypertrophy. You can customize the intensity for each rep range (if you’d like – but you shouldn’t need to). It automatically calculates your progression based on the number of reps you achieve. Jeff Nippard’s PPL and Upper-Lower program: If you’ve been on this subreddit for any length of time, then you’ve certainly seen one of Jeff’s videos. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Pretty much based on the belief that you should train a muscle as often as possible. Layne only recommends this routine for advanced lifters. You can customize which exercises you do for the push, pull, and leg days. Comfortable weekly volume counter. I’m not going to link those as I’m not sure about this subreddits rules. http://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html. This program is very popular on reddit, and I can see why due to how detailed the writeup is and how customizable the program is. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. It involves lifting 5 days per week, two days focused on power with upper body and lower body, and 3 days focusing on hypertrophy with chest+arms, back+shoulders, and legs. I put on almost 20 lbs and added 30lbs to my bench, 80 lbs to my squat, and around 80 to my deadlift. Also I think one very popular but underrated bodybuilding routine is the 5/3/1 Forever templates (50-100 reps every after main, supplemental lifts). The Best Damn Workout Plan For Natural Lifters by Christian Thibaudeau | 07/14/17. Iron BuffAutoregulation based on sets. This is Glen Danzig's workout: Monday and Thurday: Bench Press: 10, 8, 6, 4, 2 Low Incline Close Grip: 25, 20, 15, 10 Squats: 5x5 Tuesday and Friday: Military Press: 4x6 Upright Rows: 4x6 ... no deadlifts in his workout plan? It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. Stoked to hopefully see some quality gains, any tips/advice? The five-by-five program is one that is quite popular among those who are looking to gain a high amount of strength and muscle mass. Towards the end of the program, as a 155 pound male I was doing 245# bench for 10 sets of 4 following by a stripping method, then 5 sets of 6 for incline bench, followed by 5 sets of 12 of DB flyes supersetted by crossovers. It also includes blood flow restriction training, which you can replace with low-weight high-volume isolation exercises if you’re not a fan of or do not want to try BFR. Press question mark to learn the rest of the keyboard shortcuts. He has a similar though not exact same routine on his youtube channel, but it only covers one day of each and not the full program. Phase 1 of the best workout routine for natural bodybuilders features three full body workouts. https://drive.google.com/file/d/1OUw3dRHzeZTCRWB0sP34ZS-4T7MGiwHF/viewhttps://www.reddit.com/r/IronBuff/wiki/bodybuilding. Last edited by Coolcicada; 11-21-2012 at 04:24 PM . You can also get an updated version of this routine by putting in your email on his website. Two of his more popular routines right now are both 6x a week. And 3 days later repeat the same chest/back workout again. I’m sure you could find PDF’s if you wanted to, but again I won’t directly post links as I don’t want to potentially break subreddit rules, plus I’m all in favor of content creators making a living. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. There’s quite a few spreadsheets and also has its own subreddit. So I'm going to put together a list of popular hypertrophy programs that I am aware of, and hopefully others have some programs and links they can contribute, Layne Norton’s PHAT- This is a very popular program. Thanks a bunch. Amazing. Also I think one very popular but underrated bodybuilding routine is the 5/3/1 Forever templates (50-100 reps every after main, supplemental lifts). If you love deadlifts, please see Spiderman997's routine or simply add it or rack pulls into mine. Let me know, PHUL- My commentary- Looks like Layne Norton’s PHAT but is 4 days instead of 5, https://www.muscleandstrength.com/workouts/phul-workout, “Autoregulation based on sets. I ran Layne Norton's PH3 verbatim over my last off season from work and really dialed my diet in. Everything being calculated by the spreadsheet meant that I couldn't cheat myself out of reps, I held myself 100% accountable to that sheet. (The old 1RM version of the program didn’t do this.). https://drive.google.com/file/d/1OUw3dRHzeZTCRWB0sP34ZS-4T7MGiwHF/view, https://www.reddit.com/r/IronBuff/wiki/bodybuilding, https://rippedbody.com/novice-powerlifting-program/. Brilliant. Because every routine I would recommend has already been posted here, a related thing: how to progress (how/when to increase weight, reps, how hard to lift, what to do during a plateau, etc.) The first is push-pull-legs that you run each group twice a week, and an upper-lower split that you run each 3x a week. Medical Disclaimer. The Italian Stallion had to work through some tough life decisions before he fought Apollo, and so should you.