• Rest as little as possible between the parts of the drop set. Only perform
one set of this special technique/method.
The Program
This program is unconventional, at least when compared to most modern-day
plans, but how has conventional been working for you so far?
Monday – Workout A1
1.
Romanian Deadlift: 2 sets of 6 and one all-out heavy double
rest/pause set
2.
Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy
double rest/pause set
3.
Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
4.
Standing Barbell Curl: 2 sets of 6 and one all-out heavy double
rest/pause set
Tuesday – Workout B1
1.
Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
2.
Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
3.
Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
4.
Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum
mTor activation set
Wednesday – Workout A2
1.
Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
2.
Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one
maximum mTor activation set
3.
Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy
double rest/pause set
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4.
Preacher Curl: 2 sets of 6 and one maximum mTor activation set
Thursday – Workout B2
1.
Leg Extension: 2 sets of 6 and one 6-8-10 drop set
2.
Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor
activation set
3.
Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-
out heavy double rest/pause set
4.
Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out
heavy double rest/pause set
Friday – Workout A3
1.
Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum
mTor activation set
2.
Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
3.
Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor
activation set
4.
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Saturday – Workout B3
1.
Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum
mTor activation set
2.
Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one
6-8-10 drop set
3.
Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one
maximum mTor activation set
4.
Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set
Note: Want more? Read The Best Damn Workout Plan for Natural Lifters,
Part 2 (https://www.t-nation.com/workouts/the-best-damn-workout-plan-fornatural-lifters-part-2)
Related: 5 Things Natural Lifters Can Learn From the Pros
(https://www.t-nation.com/training/5-things-natural-lifters-can-learn-frompros)
Related: Push-Pull Training: The Next Generation
(https://www.t-nation.com/training/push-pull-training-the-next-generation)
Christian Thibaudeau
Christian Thibaudeau specializes in building bodies that perform as well as they
look. He is one of the most sought-after coaches by the world's top athletes and
bodybuilders.
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