By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Trainer with over 10 years of experience in strength training
Natural lifters cannot train like enhanced athletes. We do not recover as fast. We cannot handle endless volume. We do not have the hormonal support to grow from six days of brutal training.
After a decade of training natural lifters in London, most of them busy city professionals with demanding careers, I have refined what actually works. Not what looks impressive on paper. Not what fitness influencers promote. What actually builds muscle for people who do not use performance enhancing drugs.
This guide shares the workout split I use with my natural clients. It is a four day programme that hits each muscle twice per week with manageable volume. Five to six exercises per session. In and out of the gym in under an hour.
I will also share the story of Jani, a finance professional who transformed his body using this exact programme.
Why Natural Lifters Need a Different Approach
Enhanced athletes have significant advantages that change how they should train.
Testosterone and other compounds accelerate recovery. They can train a muscle hard and be ready to train it again in 48 hours. They can handle enormous training volumes without overreaching.
Natural lifters do not have these advantages.
What this means practically:
- We need more recovery time between sessions
- Excessive volume leads to overtraining, not more growth
- Training each muscle twice per week is optimal
- Session length should be limited to prevent cortisol spikes
- Progressive overload matters more than volume
The programme I am about to share respects these realities. It is designed specifically for natural lifters who want maximum results from realistic training.
The 4 Day Split Structure
This split pairs muscle groups strategically to allow frequency without excessive fatigue.
Day | Muscle Groups | Logic |
Day 1 | Chest and Back | Push/pull pairing, antagonist muscles |
Day 2 | Shoulders, Biceps, and Triceps | Upper body finishing, arm focus |
Day 3 | Rest | Recovery |
Day 4 | Back and Triceps | Pull focus with tricep work |
Day 5 | Legs and Core | Lower body and midsection |
Day 6 | Rest | Recovery |
Day 7 | Rest | Recovery |
Why This Pairing Works
Chest and Back together: These are antagonist muscles. While your chest pushes, your back pulls. Training them together allows blood flow to the entire upper torso and creates balance. You can superset exercises for efficiency.
Shoulders, Biceps, and Triceps together: This session finishes the upper body. Shoulders get direct work while arms get concentrated focus. Biceps and triceps respond well to dedicated training after being pre-exhausted by compound movements earlier in the week.
Back and Triceps together: This might seem unusual. Traditionally back pairs with biceps. But training back twice per week is essential for natural lifters because the back is large and can handle frequency. Triceps get hit again after chest day, increasing arm frequency.
Legs and Core together: Lower body receives dedicated focus without upper-body fatigue. Core work fits naturally after legs when you are already in a training mindset.
The Frequency Advantage
With this split, most muscles get trained twice per week:
Muscle | Training Frequency |
Chest | Once directly (Day 1) |
Back | Twice (Day 1 and Day 4) |
Shoulders | Once directly, assisted on chest day |
Biceps | Once directly (Day 2), assisted on back days |
Triceps | Twice (Day 2 and Day 4), assisted on chest day |
Legs | Once directly (Day 5) |
Core | Once directly (Day 5) |
Research consistently shows that training muscles twice per week produces more growth than once per week for natural lifters. This split achieves that frequency for most muscle groups.
Jani's Transformation: A Real Client Story
Let me tell you about Jani.
Jani came to me as a 43-year-old finance professional working in the City of London. Long hours at a desk. Client dinners multiple times per week. High stress. Minimal time for training.
Starting point:
- Height: 178cm
- Weight: 102kg
- Body fat: Approximately 32%
- Training history: Sporadic gym attendance, no consistent programme
- Goal: Lose fat, build muscle, look good in a suit
Jani had tried various programmes before. The problem was always the same. They demanded too much time, too much energy, and too much recovery. After two or three weeks, work would get busy and training would stop.
I put Jani on this exact four-day split.
What made it work for him:
Realistic time commitment. Four sessions per week, under an hour each. He trained Monday, Tuesday, Thursday, and Saturday. This fit around his work schedule and left flexibility for busy periods.
Manageable recovery. Five to six exercises per session meant he was not destroyed after training. He could function at work the next day. No brain fog from overtraining.
Consistent progressive overload. We tracked every session using the 12REPS app. Each week, we aimed to add a rep or increase weight slightly. Small progressions added up to significant strength gains.
Sustainable nutrition. We set calories at a modest deficit with high protein. Nothing extreme. No meal prep obsession. Just sensible choices that a busy professional could maintain.
Results after 24 weeks:
- Weight: 86kg (lost 16kg)
- Body fat: Approximately 18% (lost 14% body fat)
- Gained visible muscle mass in chest, shoulders, and arms
- Squat increased from 50kg to 100kg
- Bench press increased from 50kg to 95kg
- Fit into suits he had not worn in years
Jani is a natural lifter. No drugs. No extreme protocols. Just consistent training with this split, progressive overload, and sensible nutrition.
The Complete Programme
Each session contains five to six exercises. This is intentional. More is not better for natural lifters. Quality over quantity.
Day 1: Chest and Back
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Bench Press | 4 | 8, 6, 6, 6 | 120 seconds | Primary chest builder |
| Barbell Row | 4 | 8, 8, 6, 6 | 120 seconds | Primary back builder |
| Incline Dumbbell Press | 3 | 10, 8, 8 | 90 seconds | Upper chest focus |
| Lat Pulldown | 3 | 10, 10, 8 | 90 seconds | Lat width |
| Cable Fly | 3 | 12, 12, 10 | 60 seconds | Chest isolation |
| Face Pull | 3 | 15, 12, 12 | 60 seconds | Rear delts and upper back |
Total exercises: 6 Estimated time: 50 to 55 minutes
Jani’s experience: This was his favourite session. He loved the efficiency of training opposing muscles. We often supersetted bench press with barbell row to save time during busy weeks.
Day 2: Shoulders, Biceps, and Triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Seated Dumbbell Shoulder Press | 4 | 10, 8, 8, 6 | 90 seconds | Primary shoulder builder |
| Dumbbell Lateral Raise | 3 | 12, 12, 10 | 60 seconds | Side delt focus |
| Barbell Curl | 3 | 10, 10, 8 | 60 seconds | Primary bicep builder |
| Tricep Pushdown | 3 | 12, 10, 10 | 60 seconds | Primary tricep builder |
| Hammer Curl | 2 | 12, 10 | 45 seconds | Brachialis and forearm |
| Overhead Tricep Extension | 2 | 12, 12 | 45 seconds | Long head tricep focus |
Total exercises: 6 Estimated time: 45 to 50 minutes
Jani’s experience: Arms were a weak point for Jani when he started. This dedicated arm day made a visible difference within weeks. His shirt sleeves started fitting tighter.
Day 3: Rest
Active recovery. Light walking, stretching, or complete rest. Jani typically used this day for a long walk with his family.
Day 4: Back and Triceps
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Deadlift or Trap Bar Deadlift | 4 | 6, 6, 5, 5 | 180 seconds | Primary posterior chain |
| Seated Cable Row | 3 | 10, 10, 8 | 90 seconds | Back thickness |
| Single Arm Dumbbell Row | 3 | 10 each arm | 60 seconds | Unilateral back work |
| Close Grip Bench Press | 3 | 10, 8, 8 | 90 seconds | Tricep compound |
| Straight Arm Pulldown | 3 | 12, 12, 10 | 60 seconds | Lat isolation |
Total exercises: 5 Estimated time: 50 to 55 minutes
Jani’s experience: Deadlifts were intimidating at first. We started with trap bar deadlifts which felt more natural. By month three, he had progressed to conventional deadlifts and loved them.
Day 5: Legs and Core
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Back Squat | 4 | 10, 8, 8, 6 | 120 seconds | Primary leg builder |
| Romanian Deadlift | 3 | 10, 10, 8 | 90 seconds | Hamstring focus |
| Leg Press | 3 | 12, 10, 10 | 90 seconds | Additional quad volume |
| Leg Curl | 3 | 12, 12, 10 | 60 seconds | Hamstring isolation |
| Hanging Leg Raise or Cable Crunch | 3 | 12, 12, 10 | 45 seconds | Core work |
| Plank | 2 | 45 to 60 seconds | 45 seconds | Core stability |
Total exercises: 6 Estimated time: 50 to 55 minutes
Jani’s experience: Leg day was the session Jani dreaded initially. But as his squat numbers climbed, it became a source of pride. Going from 60kg to 100kg squat was a major milestone for him.
Days 6 and 7: Rest
Full recovery before starting the next week. Jani used weekends for family time and light activity.
Why This Split Works for City Professionals
I train many professionals in London. Bankers, lawyers, consultants, tech executives. They share common challenges:
Limited time. Meetings run late. Deadlines appear. A programme requiring six days simply will not get followed.
Mental fatigue. After 10 hours of cognitive work, a two-hour gym session is impossible. Short, focused sessions work better.
Irregular schedules. Some weeks are calm. Others are chaos. The programme needs flexibility.
Business travel. Hotels have basic gyms at best. The programme should adapt.
Stress management. Training should reduce stress, not add to it. Overtraining increases cortisol and makes everything worse.
This four-day split addresses all of these:
- Four sessions fit around any professional schedule
- Under an hour per session respects mental energy
- Rest days provide flexibility for busy periods
- Five to six exercises can be modified for hotel gyms
- Manageable volume supports stress reduction
How to Progress
Progressive overload drives results. Here is how to implement it with this programme.
Weekly Progression Goals
Each week, aim to improve in one of these ways:
- Add reps. If you did 6 reps at 70kg last week, aim for 7 reps this week.
- Add weight. Once you hit the top of the rep range, add 2.5kg (upper body) or 5kg (lower body).
- Improve form. Better technique means more muscle recruitment at the same weight.
Example Progression: Bench Press
Week | Weight | Reps Achieved |
1 | 60kg | 8, 6, 6, 5 |
2 | 60kg | 8, 7, 6, 6 |
3 | 60kg | 8, 8, 7, 6 |
4 | 62.5kg | 7, 6, 6, 5 |
5 | 62.5kg | 8, 7, 6, 6 |
6 | 62.5kg | 8, 8, 7, 6 |
7 | 65kg | 7, 6, 5, 5 |
This is exactly how Jani progressed. Small increments. Consistent effort. Over six months, his bench press went from 50kg to 75kg.
When to Deload
Every four to six weeks, take a deload week. Reduce weights by 40 to 50 percent and focus on form. This allows accumulated fatigue to dissipate and prepares you for the next progression phase.
Natural lifters especially need deloads. Without enhanced recovery, fatigue accumulates and performance plateaus.
Tracking Your Progress
Track every workout. This is non-negotiable.
The 12REPS app makes this simple. Before each exercise, you see what you lifted last time. This removes guesswork and ensures progressive overload.
Jani tracked every session for 24 weeks. Looking back at his data, we could see clear progression on every lift. When progress stalled, we identified it immediately and adjusted.
Without tracking, you will forget weights, miss progressions, and wonder why results have stopped. The app prevents this.
Common Mistakes Natural Lifters Make
Too Much Volume
More sets do not equal more growth for natural lifters. Beyond a certain point, additional volume just accumulates fatigue without additional stimulus. Five to six exercises per session is plenty.
Training Too Frequently
Six or seven days per week sounds dedicated. For natural lifters, it is counterproductive. Four well executed sessions beat seven mediocre ones.
Copying Enhanced Athletes
That YouTube fitness star training twice daily with enormous volume? Probably not natural. Their programme will overtrain you. Follow programmes designed for natural lifters.
Neglecting Recovery
Sleep, nutrition, and stress management matter as much as training. Jani prioritised seven to eight hours of sleep and saw better results than clients who trained more but slept less.
Changing Programmes Too Often
Programme hopping prevents adaptation. Stick with a programme for at least 12 weeks before changing. Jani followed this split for 24 weeks. His results came from consistency, not novelty.
Nutrition for Natural Lifters
This programme works best with appropriate nutrition.
For Fat Loss (Like Jani)
- Calorie deficit of 300 to 500 calories below maintenance
- Protein at 2g per kg bodyweight
- Prioritise whole foods
- Do not crash diet, sustainable deficit only
For Muscle Gain
- Calorie surplus of 200 to 300 calories above maintenance
- Protein at 1.8 to 2g per kg bodyweight
- Carbs around training for energy
- Gain weight slowly to minimise fat accumulation
Natural lifters cannot out train bad nutrition. The hormonal environment for muscle growth depends partly on adequate calories and protein.
Results You Can Expect
With consistent application of this programme:
Month 1: Learning the movements, establishing the habit. Strength increases from neural adaptation.
Month 2: Visible strength gains. Weights increasing across all exercises. First signs of body composition change.
Month 3: Noticeable muscle development. Clothes fitting differently. Confidence increasing.
Month 6: Significant transformation. Clear muscle definition. Substantially stronger than starting point.
Month 12: Impressive physique for a natural lifter. Strong, lean, athletic appearance.
Jani achieved noticeable transformation in six months. He continues training with this split two years later, still progressing, still natural.
Getting Started
Download the 12REPS app and set up this programme. The app provides video demonstrations for every exercise so you can learn proper form.
Start with conservative weights. Focus on technique for the first two weeks. Then begin tracking and progressively overloading.
Commit to 12 weeks minimum. Real transformation takes time. Trust the process.
This split works. I have seen it work with Jani. I have seen it work with dozens of other natural lifters. Now it is your turn.
Download the 12REPS app and start building your natural physique today.
Frequently Asked Questions
Why only four days per week?
Natural lifters recover slower than enhanced athletes. Four days provides sufficient stimulus while allowing adequate recovery. More sessions often lead to overtraining and worse results.
Can I add more exercises?
I recommend against it. The five to six exercises per session are carefully selected for maximum effect with minimum volume. More exercises add fatigue without proportional benefit.
Why is back trained twice?
The back is a large muscle group that responds well to frequency. Training it twice per week increases total weekly volume without excessive fatigue in any single session.
What if I can only train three days?
Combine Day 2 (Shoulders, Biceps, Triceps) with Day 1 or Day 4. This creates a three day upper/upper/lower split that still works well.
How long should I follow this programme?
At least 12 weeks, ideally 24 weeks or longer. Jani followed it for 24 weeks for his transformation and continues using it. Consistency beats novelty.
Is this programme suitable for women?
Yes. The principles apply regardless of gender. Women may start with lighter weights but the structure and progression logic remain the same.
References
- Schoenfeld, B.J. et al. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/27102172/
- Grgic, J. et al. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/29470825/
- Helms, E.R. et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation. Journal of the International Society of Sports Nutrition. https://pubmed.ncbi.nlm.nih.gov/24864135/
Related Articles on just12reps.com
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Complete Beginner’s Guide to Strength Training | Start your journey with proper fundamentals. | |
The Science of Progressive Overload | Understand the principle that drives all progress. | |
3 Day Strength Training Split for Men | An alternative split for those with less time. | |
Strength Training vs Hypertrophy | Understanding different training approaches. | |
12REPS Nutrition Guide | Fuel your training for fat loss and muscle growth. |
About the Author: Will Duru holds a BSc (Hons) in Sport and Exercise Science and is an award-winning personal trainer with over 10 years of experience. He specialises in training natural lifters, particularly busy city professionals who need efficient programmes that deliver results. Will created the 12REPS app to help natural lifters track their progress and achieve consistent gains.
