Aesthetic Hypertrophy for the Natural Lifter

Full Body High Frequency size gains for the intermediate lifter. 

Prior to the existence of PED’s most natural lifters opted for a high frequency full body approach to training. Unafraid of volume and unafraid of training most lifters used compound lifts multiple days per week to activate protein synthesis and hit a muscle multiple times per week. Of course, we can bring back this methodology of training while taking advantage of the luxuries at our disposal like machines and incorporate them within our training.

For a natural lifter it’s important to signal protein synthesis as often as possible. 

To make the most of optimal gains we must work with both volume and intensity hand in hand. To be able to work with high volume we must work up to it slowly or we’ll be burnt out. Once we work up with your volume, we can bring back intensity to squeeze the best gains we can achieve. 

We work with Underloaded Movements that are great for developing the most muscle within our body as our main movements. Week by week we load these movements with a little bit more volume, a little more intensity and little more weight. 

Accessories follow a pyramid progression of weight and intensity.

Supersets add crucial volume and effort to our workouts while saving time.


Follow RPE prescriptions 1st and foremost and attempt to match reps closely. Whenever reps are lowered assume weight is increased. 

This program is meant to be repeated 3 times after finishing, the first week acting as a deload.

Use lighter weights then you would usually do for the 1st week.

Questions: 
Why High Frequency?
High frequency training can aid in more quality sets throughout the week. Take this in your mind. Is the last 5 sets of a 10 set back day as clean or as unfatigued as the first 5 sets? Breaking up the volume of a high set day and sprinkling it throughout the week is a good way to get more high quality work. 

We also activate protein synthesis in our body constantly as we do this. 



Who should try this program?
Natural lifters who usually work with failure or intensity techniques who wish to grow size but try something different. While there’s a hint of a strength component regarding weight gets increased as RPE goes up, this is not a strength program.

Why not go to failure on every lift?

-If you have not used volume as a driver for growth, you will understand that attempting to go to failure and beyond on every set is only a method for the advanced. Studies show that growth occurs within 3-0 reps to failure. 

Why do only some lifts go to failure and not others? 

-Safety concerns, and also for convenience. For any rowing or back exercise like the Good Morning to go to RPE 10, past failure there is a risk to the low back. To compensate for the risk, we add volume so we can get the stimulus we would have had.
Time concerns are also a matter regarding going to RPE 10 on something like bench press, where you might need to grab a spotter for 5 sets to truly achieve RPE 10

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Week 1

Week 2

Week 3

Week 4

Pendlay Row

Seated Wide-Grip Row (Cable)

Lat Pulldown

Bench Press (Close Grip)

Dip (Bodyweight)

Chest Press (Machine)

Squat (Barbell)

Cable Crunch

Front Squat (Barbell)

Hack Squat

Leg Press

Hamstring Curl

Incline Bench Press (Barbell)

Romanian Deadlift (Barbell)

Good Morning

Bent Over Row (Barbell)

Leg Extension

Lying Leg Curl

Bench Press (Dumbbell)

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