Natural Bodybuilder Workout (Tips, Routine & Supplements)

Upper Body Workouts:

• 4 sets of 5 to 8 repetitions of the bench press
• 4 sets of 5 to 8 repetitions of barbell rows
• 3 sets of 8 to 10 repetitions of the shoulder press
• 3 sets of 8 to 10 repetitions of pull-ups or pull-downs
• 3 sets of 8 to 10 repetitions of bicep curls
• 3 sets of 8 to 10 repetitions on tricep extensions
• 3 sets of 8 to 10 repetitions of lateral raises

Lower Body Workout: 

• 3 sets of 8 to 10 repetitions of squats
• 3 sets of 8 to 10 repetitions of leg press
• 3 sets of 8 to 10 repetitions of lunges
• 3 sets of 8 to 10 repetitions of leg extension
• 3 sets of 8 to 10 repetitions of the hamstring curl
• 3 sets of 8 to 10 repetitions of calf raises
• 3 sets of 8 to 10 repetitions of hanging leg raises

When I developed my natural bodybuilding routine, I had to find the right balance between workout intensity and recovery.

Overdoing workouts can lead to injury instead of growth.

Focusing on compound exercises and progressive overload is fundamental in a natural bodybuilding regimen to efficiently build muscle.

Everyone should understand critical basic concepts, whether you're a new trainee or a seasoned lifter.

I've been in the natural bodybuilding scene for years, and I can't stress enough how important training, nutrition, and supplementation are for developing natural muscle.

To properly develop natural muscle, three key things must be considered:

• Training
• Proper Nutrition
• Supplementation

We have gone through training in the above section.

Let's look at the nutrition and supplementation requirements for building a natural bodybuilder physique.

Based on my experience, once you've determined how many calories you require, divide them across the three macronutrients: protein, carbs, and healthy fats.

1. Proteins

Protein is essential for natural bodybuilders since it promotes muscle growth when eating in a calorie deficit.

When you lose weight, part of it is fat, and some are lean muscles.

According to research published in PubMed, decreasing total calories can minimize muscle mass loss by eating over 2.2 g of protein per kg of body weight [4].

Protein provides the building blocks from which muscle tissue is developed.

“Strength training is vital for muscle gain, as is eating an appropriate amount of protein. Protein comprises amino acids, which serve as building blocks for the body's cells and tissues.”
- Catherine Carver, Master of Public Health

Micronutrients are the minerals and vitamins in food that assist with bodily processes, from eye-hand coordination to lowering muscle fatigue [7].

As vital as they are, bodybuilders may be lacking in a few critical ones while dieting, particularly vitamin D, zinc, and iron, which aid in boosting performance in the gym, as they tend to begin cutting meals from their diet to shed weight, based on my coaching experience.

When it comes to natural bodybuilding, supplements can assist you in gaining an advantage. I've personally explored the world of natural bodybuilding supplements, and they can indeed provide an advantage in your journey.

Aside from protein, there are a few essential ingredients for everyone interested in natural bodybuilding.

Navigating the world of supplements is crucial for natural bodybuilders. It's important to choose products that are transparent about their ingredients and avoid banned substances, ensuring you're only consuming what's necessary for muscle growth and recovery without compromising your health or competition eligibility.

Let's briefly examine a few that might help you maximize your exercises.

Pre-Workout Supplements

“If you don't adequately fuel yourself before workouts or intense exercise, you'll be less energized, weaker, and fatigued sooner than usual. Pre-workout is intended to assist in combating this by allowing you to go harder and longer.”
- Matt Lovell , Certified Sports Nutritionist

Pre-workout supplements are intended to help you get the maximum benefit from each workout.

They mix caffeine, other stimulants for increased energy, and vitamins like agmatine and citrulline to boost blood flow, according to the Experimental Physiology [10].

A therapeutic dosage of beta-alanine is also included in the supplements for greater endurance, and Alpha GPC and Lion's Mane Mushroom extracts for increased focus [11] [12].

While pre-workout supplements provide various benefits for enhancing workout performance, it's important to note that they primarily focus on optimizing physical performance rather than hormonal balance.

In cases where individuals face significant hormonal imbalances, such as low testosterone levels, considering therapeutic doses of testosterone replacement therapy under medical supervision may be necessary.

This approach can help restore hormonal equilibrium and support overall fitness and well-being.

1. Don't Use Too Much Volume

Volume implies the number of repetitions and sets performed per workout.

While you must perform enough exercise volume to tear down your muscles so they may come back larger and stronger, too much will delay recovery.

As a natural bodybuilder, you should establish how little you require rather than how much you can tolerate.

For most lifters, this means keeping exercises to 6 to 8 sets per primary muscle group and 2 to 4 sets for smaller ones.

2. Train Every Muscle Group Two Times Weekly

Most advanced natural bodybuilding competitions require training every muscle group once every week.

These workouts are often long and hard, requiring a week to recuperate.

Based on my coaching experience, such extensive exercises are inappropriate for natural bodybuilders, and you should instead workout each muscle group twice a week.

Because your exercises are shorter, you will recover faster, allowing you to exercise more frequently.