Natural bodybuilders face unique challenges in building strength and muscle mass. This evidence-based program focuses on optimal training frequency, volume, and intensity for those who don't use performance-enhancing substances.

Training Split Overview:

• Monday: Upper Body Push
• Tuesday: Lower Body
• Thursday: Upper Body Pull
• Friday: Full Body
• Weekend: Rest

Core Principles:

• Train each muscle group 2-3 times per week
• Focus on compound movements
• Progressive overload
• Adequate rest between sessions
• Proper nutrition and recovery

Upper Body Push Day:

• Bench Press: 4x6-8
• Overhead Press: 3x8-10
• Incline Dumbbell Press: 3x8-12
• Lateral Raises: 3x12-15
• Tricep Extension: 3x12-15

Lower Body Day:

• Squats: 4x6-8
• Romanian Deadlifts: 3x8-10
• Leg Press: 3x10-12
• Leg Extension: 3x12-15
• Calf Raises: 4x15-20

Upper Body Pull Day:

• Pull-ups/Lat Pulldowns: 4x8-10
• Barbell Rows: 3x8-10
• Face Pulls: 3x12-15
• Bicep Curls: 3x10-12
• Rear Delt Flies: 3x12-15

Full Body Day:

• Deadlifts: 3x5-6
• Push-ups: 3x12-15
• Cable Rows: 3x10-12
• Walking Lunges: 3x12/leg
• Core Work: 3x15-20

Recovery Guidelines:

• Sleep 7-9 hours per night
• Maintain protein intake at 1.6-2.2g/kg bodyweight
• Stay hydrated (3-4 liters daily)
• Take rest days seriously
• Deload every 6-8 weeks

Progressive Overload Strategy:

1. Add weight when you can complete all reps with good form
2. Increase reps before adding weight
3. Focus on technique first, weight second
4. Track your progress meticulously

Stick to this program for at least 12 weeks to see significant results. Adjust volume and intensity based on your recovery capacity and progress.

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