Natural Bodybuilding Workout and Diet Plan

This is what you have been waiting for. I am not going to make any exaggerated claims that you will add an inch to your arms or get a six pack in a week. What I am giving will work, depending on your nutrition, and will take time.

– Workout Plan

The funny thing about natural bodybuilding workouts is that you need to go back to the time and see what the circus performers did, back when there were no steroids. The one-bodypart-a-day split is useful for steroid users mostly because they can afford to overtrain the muscle. Being on steroids, also dramatically increases your recovery so you know why this split won’t be helpful to you. The best natural bodybuilding workout routine is essentially a 5×5 full body program or an upper, lower split. This is because the best kind of training, that a natural responds to, is hitting each muscle group twice a week. Below is such a program, that can get you started:

Monday- Upper Body 1, Tuesday- Lower Body 1, Wednesday- Upper Body 2, Thursday- Rest, Friday- Lower Body 2, Saturday- Upper Body 1 and so on…

Now for the exercises:

Upper Body 1

Bench Press: 5×5
Incline Bench: 4×10
Dips: 4×10
OHP: 5×5
Arnold Press: 4×10
Rear Delt Fly: 4×10
Barbell Curl: 3×8
Incline Curl: 3×8

Upper Body 2

Deadlift: 5×5
T-bar row: 4×10
Lat Pulldown: 4×10
Reverse Pulldown: 4×10
OHP: 5×5
Rear Delt Fly: 4×10
Close Grip Bench: 3×8
Skull crushers: 3×8
Tricep Pushdown: 3×8

Lower Body 1

Back Squat: 5×5
Leg Press: 4×10
Lunges: 3×8
Goblet Squat: 3×8
Standing Calf Raise: 4×10-12
Seated Calf Raise: 4×10-12

Lower Body 2

Front Squat: 5×5
Leg Press: 4×10
Lunges: 3×8
Goblet Squat: 3×8
Standing Calf Raise: 4×10-12
Seated Calf Raise: 4×10-12
I know what you’ll be thinking. No arm day, no abs day? What is this nonsense? Relax. Naturals and most others don’t need direct arm work. You’ll be doing enough on your upper body days. I’ve been following this exact split for 6 months now, and my arms are 16.5 inches. So you make the choice. Also, doing compound movements will hit your abs hard enough. A six pack doesn’t need all that much resistance to develop. It needs a lot of dieting to show, however.

In regards to the natural bodybuilding diet, I’d be lying to you if I post a diet that will work perfectly for you. There is no perfect diet. You have to calculate calories, adjust macro’s and re-adjust as explained above. Just remember to be patient. It takes time.