Natiboys 12 week program

[NatiboyB]

Just in case anyone is interested in full body routines. Understand I typically only do weighted workouts 3 times a week between PT and other activities that are work related I am usually very physically active so I put a premium on sleep and recovery times. I generally go to the gym on weekdays at 0330-0600 and than go to PT (Physical Fitness Training) 0630-0730...I conduct PT on my own or with the Director when he shows up which is rarely. Service Members understand that no matter how much many of us disagree the military Army and Marines pays great attention to appearance and Physical Fitness scores. So much so to the point that I have even debated with the TRADOC CSM that it seems as if the Army rather promote a Physical Fitness score and Army Photo over experience and productivity.


Program Notes: I'm a fan of power movements so you will notice more powerlifting based lifts (Squat, Deadlifts, Bench Press, OHP) in my programing as well as weighted calisthenics.

*AMRAP=As many reps as possible to just about muscle failure


WEEK 1-4

DAY 1:
Squats: 3x5
Bench Press: 3x5
Weighted pull ups over hand: 3x8
Weighted Dips: 3x8
Bent over barbell rows: 3x8
Tricep Rope Cable Press Downs: 3x10
Barbell curls: 3x10
Dumbbell lateral raises: 3x10
Weighted planks: 3x40 seconds
Seated calf raises: 3x12

DAY 2:
Deadlifts: 3x3
OHP: 3x5
Weighted pull ups neutral grip: 3x8
Dumbbell step ups: 3x8 each leg
Incline dumbbell press: 3x8
Pendlay rows: 3x8
Cable rear delt flys: 3x12
Weighted Cable Crunches: 3x12
Standing calf raise: 3x12
Hanging knee raises: 3x15


DAY 3:
Front Squats: 3x8
Bench press: 3x8
Trap Bar Deadlifts: 3x8
Weighted chin ups: 3x8
DB chest fly: 3x8
Seated Cable rows: 3x8
Leg Curls: 3x10
Face Pulls: 3x12
Tricep cable over head extensions: 3xAMRAP
Dumbbell hammer curls: 3xAMRAP

ADDITIONAL DAY : (Generally Saturday or Sunday)
Dumbbell OHP: 3x10
Weighted dips: 3x10
Bodyweight pull ups: 3xamrap
Bodyweight push ups: 3xamrap
Bodyweight sit ups: 3xamrap
Bodyweight hanging leg raises: 3xamrap
Cardio of choice: Alternate (40-45 minutes low intensity long distance cardio, 20 mins HIIT, 8-12 rounds Aerobic Interval Training)

WEEK 5-8

DAY 1:
Squats: 4x5
Bench Press: 4x5
Weighted pull ups over hand: 3x10
Weighted Dips: 3x10
Bent over barbell rows: 3x10
Tricep Rope Cable Press Downs: 3x12
Barbell curls: 3x12
Dumbbell lateral raises: 3x12
Weighted planks: 3x50 seconds
Seated calf raises: 3x15

DAY 2:
Deadlifts: 4x3
OHP: 4x5
Weighted pull ups neutral grip: 3x10
Dumbbell step ups: 3x10 each leg
Incline dumbbell press: 3x10
Pendlay rows: 3x10
Cable rear delt flys: 3x15
Weighted Cable Crunches: 3x15
Standing calf raise: 3x15
Hanging knee to elbows: 3x12

DAY 3:
Front Squats: 3x10
Bench press: 3x10
Trap Bar Deadlifts: 3x10
Weighted chin ups: 3x10
Cable crossover fly: 3x10
Seated Cable rows: 3x10
Leg Curls: 3x12
Face Pulls: 3x15
Tricep cable over head extensions: 3xAMRAP
Dumbbell hammer curls: 3xAMRAP

ADDITIONAL DAY: Typically Saturday or Sunday
Dumbbell OHP: 3x12
Weighted dips: 3x12
Bodyweight pull ups: 3xamrap
Bodyweight push ups: 3xamrap
Bodyweight sit ups: 3xamrap
Bodyweight hanging leg raises: 3xamrap
Cardio of choice: Alternate (40-45 minutes low intensity long distance cardio, 20 mins HIIT, 8-12 rounds Aerobic Interval Training)

WEEK 9-12

DAY 1:
Squats: 5x5
Bench Press: 5x5
Weighted pull ups over hand: 3x12
Weighted Dips: 3x12
Bent over barbell rows: 3x12
Tricep Rope Cable Press Downs: 3x15
Barbell curls: 3x15
Dumbbell lateral raises: 3x15
Weighted planks: 3x60 seconds
Seated calf raises: 3x20

DAY 2:
Deadlifts: 5x3
OHP: 5x5
Weighted pull ups neutral grip: 3x12
Dumbbell step ups: 3x12 each leg
Incline dumbbell press: 3x12
Pendlay rows: 3x12
Cable rear delt flys: 3x20
Weighted Cable Crunches: 3x20
Standing calf raise: 3x20
Hanging knee raise: 3x15

DAY 3:
Front Squats: 3x12
Bench press: 3x12
Trap Bar Deadlifts: 3x12
Weighted chin ups: 3x12
Flat dumbbell Press: 3x12
Seated Cable rows: 3x12
Leg Curls: 3x15
Face Pulls: 3x20
Tricep cable over head extensions: 3xAMRAP
Dumbbell hammer curls: 3xAMRAP

ADDITIONAL DAY: Typically Saturday or Sunday
Dumbbell OHP: 3x15
Weighted dips: 3x15
Bodyweight pull ups: 3xamrap
Bodyweight push ups: 3xamrap
Bodyweight sit ups: 3xamrap
Bodyweight hanging leg raises: 3xamrap
Cardio of choice: Alternate (40-45 minutes low intensity long distance cardio, 20 mins HIIT, 8-12 rounds Aerobic Interval Training)

 

[NatiboyB]

and we are back to this one.

 

[LiveFromLondon]

Just got done with gvt and looking for summin new so Will give this a try, what results has this typically given

 

[NatiboyB]

I really like this program however my preferred workout programming is push/pull/legs. I like this program because it has allowed me to improve my overall conditioning. You will eventually hit a plateau so don't think that you have to complete every set/weight the goal is to get thru the set/rep and the next week add more weight or add an additional rep that you weren't able to complete the precious time. Look at it as 3x 1 month long programs...

You can substitute certain exercises like the flat bench for incline bench or do lat pulldown instead of pullups. Also some people legitimately can't do dips so hit the triceps a different way close grip bench for example.

Just got done with gvt and looking for summin new so Will give this a try, what results has this typically given

 

[LiveFromLondon]

Will this get me ripped is what im wanting to know and you got any sample meal tips

 

[NatiboyB]

Will this get me ripped is what im wanting to know and you got any sample meal tips

I use anabolics but getting ripped comes from the kitchen...And that is all dependent on what you like to eat and what your overall goals are fitness wise....But if you follow a program based around compound lifts and get your cardio in and have a good diet you will improve your overall fitness level....Unless you have something that's sports specific.

 

[LiveFromLondon]

Finished week 5 yday

 

[African_brehda]

Just got done with gvt and looking for summin new so Will give this a try, what results has this typically given

How were your results with GVT breh?
Personally, that has been my best program so far. Gave me the most growth by far. Lately a lot of people have been trashing it
I need to get my finances right and get back on it

 

[LiveFromLondon]

How were your results with GVT breh?
Personally, that has been my best program so far. Gave me the most growth by far. Lately a lot of people have been trashing it
I need to get my finances right and get back on it

Probably the best programme ive used in terms of results. Packed on heavy mass and chicks cant stop staring, even the ones that be out with their man for real

 

[African_brehda]

Probably the best programme ive used in terms of results. Packed on heavy mass and chicks cant stop staring, even the ones that be out with their man for real

the pump I was getting was unreal. I don't feel I've done anything when I do programs with 3 set workouts, I barely even sweat sometimes.
I need to get back on this

 

[LiveFromLondon]

@NatiboyB finished the other day, this probably one of the best programs Ive ever run.You got another one