10x Natural Workout Preparation

     Throughout my five years of fitness, I focused on three sessions per week, but after competing and signing up for another show, I knew I had to adjust my training. In other words, if my goal is to reach the top 5, I must train like one of the best competitors. However, how does like look like? Here's a glimpse into my training routine for 10x Naturals.

Monday: Upper Body

Tuesday: Lower Body (Legs & Traps)

Wednesday: Push (Chest, Shoulders, & Triceps)

Thursday: Pull (Back & Biceps)

Friday: Legs & Traps 

Saturday: Rest

Sunday: Rest

     To explain what I do, Mondays & Tuesdays are my strength training sessions. Not only do I focus on compound movements; nevertheless, I implement several training styles to promote strength and muscle gains; for instance, Reverse Pyramid Training, the 5X5 method, and supersets.

Monday

1. Incline Barbell Bench (Reverse Pyramid Training): 4 sets x 5, 6, 6, 8 reps 
2. Standing Barbell Shoulder Press (Reverse Pyramid Training): 4 sets x 5, 6, 6, 8 reps
3. Bent Over Row (5X5): 5 sets x 3-5 reps 
4. Weighted Chin-Ups (Hypertrophy Training): 4 sets x 6-10 reps 
5. Barbell Curls & Weighted Dips (Superset): 3 sets x 6-10 reps 
6. Hanging Leg Raises (Straight Set): 3 sets x 6-12 reps 

Tuesday

1. Sumo Deadlifts (Reverse Pyramid Training): 4 sets x 5, 6, 6, 8 reps 
2. Front Squats (Reverse Pyramid Training): 4 sets x 5, 6, 6, 8 reps 
3. Hip Thrust (5x5): 5 sets x 3-5 reps
4. Machine Lunges (Hypertrophy Training): 3 sets x 6-10 reps
5. Leg Press (Hypertrophy Training): 3 sets x 6-10 reps
6. Calf Raises (Hypertrophy Training): 3 sets x 10-15 reps 
7. Machine Shrugs (Rest Pause Training): 4 sets 6-10 reps

Wednesday

1. Flat Barbell Bench Press (Reverse Pyramid Training): 4 sets x 6, 8, 10, 15 reps
2. Incline Dumbbell Chest Flyes (Hypertrophy Training): 3 sets x 10-12 reps   
3. Arnold Press (Hypertrophy Training): 3 sets x 10-15 reps 
4. Lateral & Front Raises (Superset): 3 sets x 10-12 reps 
5. Standing Tricep Extension & Tricep Pushdown (Superset): 3 sets x 10-15 reps 
6. Hanging Side-Side Raises (Straight Sets): 3 sets x 6-12 reps per side 

Thursday

1. Lat Pull-Down or Weighted Sternum Chin-Ups (Reverse Pyramid Training): 3 sets x 8, 10, 12, 15 reps 
2. Incline Bench Dumbbell Rows (Hypertrophy Training): 4 sets x 10-12 reps
3. Straight Arm Pull Down (Hypertrophy Training): 3 sets x 10-12 reps 
4. Face Pulls (Hypertrophy Training): 3 sets x 10-15 reps
5. Seated Dumbbell Curls & Seated Hammer Curls (Superset): 3 sets x 6-10 reps
6. Ab Wheel Rollout (Straight Sets): 3 sets 6-12 reps  

Friday

1. Squats (Reverse Pyramid Training): 4 sets x 6, 8, 10, 12 reps 
2. Romanian Deadlifts (Hypertrophy Training): 3 sets x 10-12 reps
3. Bulgarian Split Squats (Hypertrophy Training): 3 sets 10-12 reps 
4. Good Mornings (Hypertrophy Training): 3 sets x 10-12 reps 
5. Leg Extensions & Leg Curls (Superset): 3 sets x 10-15 reps 
6. Seated Calf Raises (Hypertrophy Training): 3 sets x 20 reps 

      Once again, this is my routine for my upcoming show (10x Naturals). Not only am I training each muscle group twice a week; however, I'm implementing reliable training protocols to ensure muscle growth. Nevertheless, I change my routines every couple of weeks (4-8 weeks). It depends on the phase or goal, but this is a small blueprint of what has helped me pack on strength and muscle within a short period. My diet does play a massive role, but I want to make sure I'm packing muscle in the right areas to promote a stage-ready physique. On the other hand, I focus on recovery. Recovery is crucial for muscle growth.

     If you notice, I'm allowing my body to recover for about 48-72 hours before training it again. This is crucial for those who want to build muscle, but you also want to keep in mind that strength is important as well. In other words, you have to get stronger. Adding volume is another way of adding strength and muscle growth. Repeatedly, I like to add all these variations throughout my weekly sessions. Not only will it benefit me; however, it gets me closer to building a powerful physique. Give this routine a try, and let me know what you think.