From Natural Powerlifter to Natural BodyBuilding

For powerlifting’s needing to switch things up. Program focus on arms and has a full upper day dedicated to gymnastics rings. 
Take all sets to failure. All exercises are 2-3 sets; error on the side of 2 for the first 2-4 weeks.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Once high end of rep range is hit for ALL sets increase weight. Take it to failure. WORK FUCKING HAR

Bench Press (Paused)

Chin-Up (Weighted)

Seated Overhead Press (Dumbbell)

Helms Row

Overhead Tricep Extension (Cable)

Alternating Dumbbell Curl

Incline Fly Press (Dumbbell)

Lu Raise

Upper 1

Squat (Barbell)

Good Morning

Walking Lunge (Dumbbell)

Hamstring Curl

Hanging Leg Raise

Cable Crunch

Front Squat (Barbell)

Lower 1 

Hammer Curl

V-Handle Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Skull Crusher

Incline Curl (Dumbbell)

Side Bend (Dumbbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Step-Up (Weighted)

Iron Cross

Pull-Up (Weighted)

Ring Dip

Bicep Curl (Barbell)

Monastery Tricep Extension

Y Raise

Pike Push Up

Ring Row

Ring Push Up

Dead Hang

Lower 2

Gymnastics Rings 

Bro Day 

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