Natural Men's Physique Mesocycle

Hypertrophy Program focused primarily on muscle groups that are most showcased during natural Men's Physique competitions for natural athletes, such as the V taper, wide shoulders and narrow waist. The goal of the program is to help you achieve an aesthetic and overall proportionate physique, by adding weights slowly  and progressing on most exercises over the 12 week cycle.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Wide Grip Pull-Up

Single Arm Row (Cable)

Flat Dumbbell Press

Pec Fly (Dumbbell)

Cable Lateral raise

Single Arm Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Upper 1 (Back and Chest focus)

Chin-Up (Weighted)

Dip (Weighted)

Cable Lateral Raise

Tricep Pushdown (Cable)

Seated Row (Cable)

Upper 2 (Delt Arms Focus)

Leg Press

Stiff Leg Deadlift

Leg Extension

Leg Curl

Calf Raise (Leg Press)

Cable Crunch

Lower (Quad Focus)

Lying Leg Curl

Lower 2 (Ham Focus)

Hip Thrust (Barbell)

Leg Press (45 Degrees)

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