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It's impossible for the non-steroid athlete to train every bodypart maximally in terms of volume and intensity.

For this reason specialization becomes essential. We've focused on leg development in this program since we find that it is the #1 underdeveloped area in most trainees.

'Planned Progression', while promoting rest-recovery, is another basic premise essential to this program. Progression doesn't "just happen": You have to strategically map it out.

Realistic progression is a key factor that most natural trainees miss because they try to progress too fast, or at an unrealistic pace. Trying to progress too fast will cause you to fail. Instead, you have to become goal-oriented in your progression. Every day you go into the gym, set a small goal for yourself even if it is just one extra rep on a particular set. By performing and achieving the goal in your mind before you physically encounter the weight will prepare you and your body for constant success.

Rest-Recovery (and free radical suppression), can be promoted by using cycle training, planning rest days around the varying stress levels imposed upon your Neuromuscular and adrenal systems.

Remember that while you may over-train a single muscle like your biceps, you can also over-train your entire neuromuscular system. This is why we suggest two rest days following heavy leg training - because exercises like squats tax your entire body. Recovery and recuperation within the workouts is also promoted by doing a push/pull style of training on the major upper-body training days. This facilitates blood flow to opposing muscle groups and prevents premature lactic acid buildups and fatigue in one muscle group and also has a spinal core mediated basis for recovery.

THE WORKOUT:

For the training, we are basing our loads on a person who can bench 225 x 5 reps or about 260-lbs. for one repetition. It also assumes there is no STEROID usage.

Day One: Chest / Back
Day Two: Legs (Light)
Day Three: Shoulders / Biceps and Triceps.
Day Four: Rest
Day Five: Legs (Heavy)
Day 6: Rest
Day 7: Rest

DAY ONE:
Chest and Back

Push Pull Series #1
Bench Press / Bent Row or Seated Cable Row. You will do one set of bench presses, rest 60-90 seconds and then do your set of rows. Follow that for all five sets. For example:

Set #1 benches, warm-up:
135 x 10 reps.

Set #1 seated rows, warm-up:
7-9 reps.

Set #2 benches: warm-up:
185 x 3 reps

Set #2 seated rows, warm-up:
7-9 reps.

Set #3 benches:
10 - 12 reps - 185-lbs. 
Do max reps. If you get 12 reps, then increase by 5 percent
(10 pounds) the next workout.

Set #3 seated rows:
7-9 reps to failure.
 
Sets #4 & 5: benches:
 5 - 7 reps to failure - 215-lbs. on both sets. 
When you get 7 reps on both sets add 10 pounds.

Sets #4 & 5 seated rows:
7-9 reps to failure.

Push / Pull Series #2: 
(Same procedure as 1st group - alternate 
1 set pressing with a set of pulling).

Incline Press (BB or DB) your choice / Pulldown:
 
3 Sets 6 - 10 reps to failure when you can get 10 reps on
all 3 sets increase weight by 5 pounds DB or 10 lbs. BB)
 
Pulldowns: 
3 sets 8 - 12 reps
 
Push/Pull Series #3:
Dumbbell Press / Chins.

1st Set:
20 - 25 reps to failure.

2nd Set: 
12 - 15 reps to failure

Chins: 2 sets to failure (if you can do less 6 reps per set of chins,
add additional sets so that total reps
performed over all sets is at least 12)