Original starter · 6 weeks
Advanced Natural Five Day Split
A six-week split for experienced natural lifters that adds sets and pushes isolation work to failure before a full deload.
6weeks
5days a week
30sessions
688working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 101 | 66 | −35% |
|---|
| Total reps | 871 | 646 | −26% |
|---|
| Reps per set | 8.6 | 9.8 | +13% |
|---|
| Average RPE | 8.5 | 6.8 | −21% |
|---|
Week 1
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5-6 | RPE 8 | 3:00 |
|---|
| Weighted Pull-Up | 3 × 5-6 | RPE 8 | 3:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Pendlay Row | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Dumbbell Lateral Raise | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 10-15 | RPE 9 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5-6 | RPE 8 | 3:00 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Walking Lunge · steps per side | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Seated Leg Curl | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Standing Calf Raise | 4 × 8-12 | RPE 9 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 8-10 | RPE 8 | 2:00 |
|---|
DAY 3 - WED - Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Machine Chest Press | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Cable Fly | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Cable Lateral Raise · per side | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 10-15 | RPE 9 | 1:00 |
|---|
DAY 4 - FRI - Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Straight-Arm Pulldown | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Reverse Pec Deck | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Hammer Curl | 3 × 10-15 | RPE 9 | 1:00 |
|---|
DAY 5 - SAT - Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Stiff-Leg Deadlift | 3 × 8-10 | RPE 8 | 2:00 |
|---|
| Leg Extension | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Lying Leg Curl | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Hip Adduction Machine | 3 × 10-15 | RPE 9 | 1:00 |
|---|
| Seated Calf Raise | 4 × 8-12 | RPE 9 | 1:00 |
|---|
| Cable Crunch | 3 × 10-15 | RPE 9 | 1:00 |
|---|
Week 2
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5-6 | RPE 8 | 3:00 |
|---|
| Weighted Pull-Up | 4 × 5-6 | RPE 8 | 3:00 |
|---|
| Overhead Press | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Pendlay Row | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| EZ-Bar Curl | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5-6 | RPE 8 | 3:00 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Walking Lunge · steps per side | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Seated Leg Curl | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 9 | 1:00 |
|---|
| Ab Wheel Rollout | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
DAY 3 - WED - Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Machine Chest Press | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Cable Fly | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Cable Lateral Raise · per side | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
DAY 4 - FRI - Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Seated Cable Row | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Straight-Arm Pulldown | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Reverse Pec Deck | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Hammer Curl | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
DAY 5 - SAT - Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Stiff-Leg Deadlift | 3 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Leg Extension | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Lying Leg Curl | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Hip Adduction Machine | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Seated Calf Raise | 4 × 10-15 | RPE 9 | 1:00 |
|---|
| Cable Crunch | 3 × 10-15 | RPE 9.5 | 1:00 |
|---|
Week 3
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5-6 | RPE 8.5 | 3:00 |
|---|
| Weighted Pull-Up | 4 × 5-6 | RPE 8.5 | 3:00 |
|---|
| Overhead Press | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Pendlay Row | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| EZ-Bar Curl | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5-6 | RPE 8.5 | 3:00 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Walking Lunge · steps per side | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Seated Leg Curl | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Standing Calf Raise | 5 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Ab Wheel Rollout | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
DAY 3 - WED - Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Machine Chest Press | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Cable Fly | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Cable Lateral Raise · per side | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
DAY 4 - FRI - Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Straight-Arm Pulldown | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Reverse Pec Deck | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Incline Dumbbell Curl | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Hammer Curl | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
DAY 5 - SAT - Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Stiff-Leg Deadlift | 4 × 8-10 | RPE 8.5 | 2:00 |
|---|
| Leg Extension | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Lying Leg Curl | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Hip Adduction Machine | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Seated Calf Raise | 5 × 10-15 | RPE 9.5 | 1:00 |
|---|
| Cable Crunch | 4 × 10-15 | RPE 9.5 | 1:00 |
|---|
Week 4
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4-5 | RPE 8.5 | 3:00 |
|---|
| Weighted Pull-Up | 4 × 4-5 | RPE 8.5 | 3:00 |
|---|
| Overhead Press | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Pendlay Row | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Dumbbell Lateral Raise | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| EZ-Bar Curl | 4 × 10-15 | RPE 10 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4-5 | RPE 8.5 | 3:00 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Walking Lunge · steps per side | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Seated Leg Curl | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Standing Calf Raise | 5 × 12-15 | RPE 9.5 | 1:00 |
|---|
| Ab Wheel Rollout | 4 × 8-10 | RPE 9 | 2:00 |
|---|
DAY 3 - WED - Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Machine Chest Press | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Cable Fly | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Cable Lateral Raise · per side | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Cable Triceps Pushdown | 4 × 10-15 | RPE 10 | 1:00 |
|---|
DAY 4 - FRI - Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Straight-Arm Pulldown | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Reverse Pec Deck | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Incline Dumbbell Curl | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Hammer Curl | 4 × 10-15 | RPE 10 | 1:00 |
|---|
DAY 5 - SAT - Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Stiff-Leg Deadlift | 4 × 8-10 | RPE 9 | 2:00 |
|---|
| Leg Extension | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Lying Leg Curl | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Hip Adduction Machine | 4 × 10-15 | RPE 10 | 1:00 |
|---|
| Seated Calf Raise | 5 × 12-15 | RPE 9.5 | 1:00 |
|---|
| Cable Crunch | 4 × 10-15 | RPE 10 | 1:00 |
|---|
Week 5
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 4-5 | RPE 9 | 3:30 |
|---|
| Weighted Pull-Up | 4 × 4-5 | RPE 9 | 3:30 |
|---|
| Overhead Press | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Pendlay Row | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| EZ-Bar Curl | 5 × 10-15 | RPE 10 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 4-5 | RPE 9 | 3:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Walking Lunge · steps per side | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Seated Leg Curl | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Standing Calf Raise | 5 × 12-15 | RPE 10 | 1:00 |
|---|
| Ab Wheel Rollout | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
DAY 3 - WED - Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Machine Chest Press | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Cable Fly | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Cable Lateral Raise · per side | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Cable Triceps Pushdown | 5 × 10-15 | RPE 10 | 1:00 |
|---|
DAY 4 - FRI - Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Seated Cable Row | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Straight-Arm Pulldown | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Reverse Pec Deck | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Incline Dumbbell Curl | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Hammer Curl | 5 × 10-15 | RPE 10 | 1:00 |
|---|
DAY 5 - SAT - Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Stiff-Leg Deadlift | 4 × 8-10 | RPE 9.5 | 2:00 |
|---|
| Leg Extension | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Lying Leg Curl | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Hip Adduction Machine | 5 × 10-15 | RPE 10 | 1:00 |
|---|
| Seated Calf Raise | 5 × 12-15 | RPE 10 | 1:00 |
|---|
| Cable Crunch | 5 × 10-15 | RPE 10 | 1:00 |
|---|
Week 6
DAY 1 - MON - Upper Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 5 | RPE 6.5 | 3:00 |
|---|
| Weighted Pull-Up | 2 × 5 | RPE 6.5 | 3:00 |
|---|
| Overhead Press | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Pendlay Row | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Dumbbell Lateral Raise | 2 × 12 | RPE 7 | 1:00 |
|---|
| EZ-Bar Curl | 2 × 12 | RPE 7 | 1:00 |
|---|
DAY 2 - TUE - Lower Strength
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 6.5 | 3:00 |
|---|
| Romanian Deadlift | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Walking Lunge · steps per side | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Seated Leg Curl | 2 × 12 | RPE 7 | 1:00 |
|---|
| Standing Calf Raise | 2 × 12 | RPE 7 | 1:00 |
|---|
| Ab Wheel Rollout | 2 × 8 | RPE 6.5 | 2:00 |
|---|
DAY 3 - WED - Push
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Bench Press | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Machine Chest Press | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Cable Fly | 2 × 12 | RPE 7 | 1:00 |
|---|
| Cable Lateral Raise · per side | 2 × 12 | RPE 7 | 1:00 |
|---|
| Overhead Cable Triceps Extension | 2 × 12 | RPE 7 | 1:00 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 7 | 1:00 |
|---|
DAY 4 - FRI - Pull
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Lat Pulldown | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Seated Cable Row | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Straight-Arm Pulldown | 2 × 12 | RPE 7 | 1:00 |
|---|
| Reverse Pec Deck | 2 × 12 | RPE 7 | 1:00 |
|---|
| Incline Dumbbell Curl | 2 × 12 | RPE 7 | 1:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 7 | 1:00 |
|---|
DAY 5 - SAT - Legs
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Stiff-Leg Deadlift | 2 × 8 | RPE 6.5 | 2:00 |
|---|
| Leg Extension | 2 × 12 | RPE 7 | 1:00 |
|---|
| Lying Leg Curl | 2 × 12 | RPE 7 | 1:00 |
|---|
| Hip Adduction Machine | 2 × 12 | RPE 7 | 1:00 |
|---|
| Seated Calf Raise | 2 × 12 | RPE 7 | 1:00 |
|---|
| Cable Crunch | 2 × 12 | RPE 7 | 1:00 |
|---|