Natural Bodybuilding FAQ – What’s a Good Advanced Natural Bodybuilding Workout Routine?

Natural Bodybuilding FAQ – What’s a Good Advanced Natural Bodybuilding Workout Routine?

Question: Hi Hugo. I’m a big fan of your articles and columns. Thanks for all of the great work you do. I have a question. I realize that I am a natural bodybuilder but I would like to do some high volume routines, like Arnold used to do. Is there any way that as a natural bodybuilder I can get away with doing a high volume workout program? Also, I want to emphasize my leg development. Can you help me with this?

Answer: A good advanced natural bodybuilding workout routine that you can use with your requirements in mind is the following:

Workout Notes: Keep rest in between sets to 60 seconds unless instructed otherwise. For supersets, you only rest 60 seconds after the second exercise on the superset. There is no rest after the first exercise in a superset.

Monday: Legs
Lunges (press with ball of foot) 3 sets of 8-10 reps
Leg Press 3 sets of 10-12 reps
Leg Extensions 3 sets of 12-15 reps
Hack Squats (press with heels to emphasize glutes) 3 sets of 12-15 reps
Lying Leg Curls 3 sets of 8-10 reps
Standing Leg Curls 3 sets of 10-12 reps
Squats 3 sets of 8-10 reps

Tuesday: Shoulders/Calves
Standing Military Press 3 sets of 8-10 reps
Lateral Raises 3 sets of 10-12 reps
Barbell Upright Rows 3 sets of 8-10 reps
Bent Over Laterals 3 sets of 8-10 reps
Front Raises 3 sets of 10-12 reps
Rear Delt Machine 3 sets of 12-15 reps

Calf Press 10 sets of 6-20 reps (15 sec rest in between sets)
Note: Choose a weight that you can do for 20 repetitions on the first set. Keep that same weight through all 10 sets.

Seated Calf Raises 2 sets of 50 reps

Wednesday: Biceps/Triceps
Superset: Barbell Curl and Overhead Triceps Extensions 3 sets of 8-10 reps
Superset: Incline Curl and Triceps Pushdowns 3 sets of 8-10 reps
Superset: Cable Curls and Lying Triceps Extensions (with E-Z Bar) 3 sets of 10-12 reps
Superset: Preacher Curl and Rope Pushdowns 3 sets of 10-12 reps
Superset: Hammer Curls and Triceps Dips 3 sets of 12-15 reps

Thursday: Legs
Lunges (press with ball of foot) 3 sets of 8-10 reps
Leg Press 3 sets of 10-12 reps
Leg Extensions 3 sets of 12-15 reps
Hack Squats (press with heels to emphasize glutes) 3 sets of 12-15 reps
Lying Leg Curls 3 sets of 8-10 reps
Standing Leg Curls 3 sets of 10-12 reps
Squats 3 sets of 8-10 reps

Friday: Chest
75 Degree Incline Bench Press 3 sets of 8-10 reps
45 Degree Incline Bench Press 3 sets of 8-10 reps
Flat Dumbbell Press 3 sets of 10-12 reps
Chest Dips 3 sets of 10-12 reps
Incline Dumbbell Flyes 3 sets of 12-15 reps
Cable Crossovers 3 sets of 12-15 reps
Flat Cable Flyes 3 sets of 12-15 reps
Chest Dips 3 sets of 12-15 reps

Saturday: Back
Wide Grip Pull-ups to Front 3 sets of 8-10 reps
Close Grip Chin-Ups (Reverse Grip; Palms facing you) 3 sets of 8-10 reps
Neutral Grip Pull-ups 3 sets of 10-12 reps
Low Pulley Rows 3 sets of 12-15 reps
T-Bar Rows 3 sets of 10-12 reps
One Arm Rows 3 sets of 8-10 reps
Stiff Arm Rope Pulldowns 3 sets of 12-15 reps

Abdominals Training Routine

I would do the following Abdominals Training Routine every morning after waking up. I would start with the first exercise and then perform the other exercises with no rest in between them. Rest only 60 seconds after the V-Ups before starting over with the Leg Raises.

Giant Set:
Leg Raises 3 sets of 15-25
Bicycle Crunches 3 sets of 15-25
Crunches 3 sets of 15-25
Knee-Ins 3 sets of 15-25
V-Ups 3 sets of 15-25

Make sure that you change the exercise order and even some of the exercises every week. Feel free also to superset at will. And as always, after 6 weeks I recommend that you change to a program like the one in the link below as the body gets used to everything.

Sample Natural Bodybuilding Routine Using Periodization

Try these natural bodybuilding routines and let me know how it goes.

If you find the information of this website useful, please feel free to check out any of my best selling natural bodybuilding and fitness publications here

 

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3 Comments

  1. what if i wake up in the morning and workout for one hour on an empty stomach then do 30 minutes of cardio right after. all this with no food until i am done. i am tryimg to get as lean as possible. is this doing more harm then good?

    • It's ok to do that but make sure that you take some BCAAs before and after the weight training. 5 grams will do the trick. Also, take 5 grams of creatine and of glutamine before and after also. So your supplementation will look like this:

      5 grams BCAA, 5 grams creatine, 5 grams glutamine

      Weight Training Workout

      5 grams BCAA, 5 grams creatine, 5 grams glutamine

      Cardio

      Keep up the great work!

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