Uploaded May 2023 | Updated September 2026, 2 weeks ago

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Alan Thrall bodybuilding program available below
The Monster Natty that trains EVERY DAY: youtube.com/watch?v=aJ1e41y8Na4&t=73s
The Best Natural Lifter you've NEVER heard of: youtube.com/watch?v=-sf34ScWLK8&t=1993s

Monday Upper:

SUPERSET #1:
Bench touch & go (6 to 10 / 3 to 4 sets) OR Close grip bench (8 to 12 / 3 sets)
SUPERSET WITH
DB rows (8 to 12 / 3 to 4 sets) OR DB Pullovers (6 to 12 / 3 sets)

SUPERSET #2:
Pause bench (4 to 8 / 3 sets) OR DB/Cable flies (10 to 15 / 3 sets)
SUPERSET WITH
DB curls (8 to 12 / 3 sets) OR EZ bar curls (6 to 10 / 3 sets)

GIANT SET #3:
Barbell OHP (6 to 10 / 3 sets) OR DB OHP (8 to 12 / 3 sets)
SUPERSET WITH
Neutral grip pulls ups with OR without fat grips (3x5 OR 5x5)
SUPERSET WITH
DB or EZ French press (6 to 10 / 3 sets) OR Cable behind the head extensions (8 to 12 / 3 sets)

Tuesday Lower:

SUPERSET #1:
High bar squats (6 to 10 / 3 sets) OR SSB squats (8 to 12 / 3 sets)
SUPERSET WITH
Neck flexions (15 to 20 / 3 sets)

SUPERSET #2:
Snatch grip RDLs (8 to 12 / 4 sets) OR Single leg RDLs (10 to 15 / 4 sets)
SUPERSET WITH
Cable or DB lateral raises (10 to 15 / 4 sets) OR Rear delt rows (8 to 15 / 4 sets)

SUPERSET #3:
Sandbag or keg tosses (EVENT SPECIFIC) OR Clean pulls (4x10)
SUPERSET WITH
Russian twists (8 to 12 / 4 sets) OR Decline sit-ups with core rotation (10 to 15 / 4 sets)

Wednesday Arms:

SUPERSET #1:
Viking press (6 to 10 / 3 sets) OR Push press (4 to 8 / 3 sets)
SUPERSET WITH
Machine high rows (6 to 12 / 3 sets) OR Diagonal lats pulldowns (8 to 12 / 3 sets)

SUPERSET #2:
EZ bar preacher curls (6 to 12 / 4 sets) OR DB preacher curls (8 to 12 / 4 sets)
SUPERSET WITH
EZ bar skull crushers (6 to 12 / 4 sets) OR DB skull crushers (8 to 12 / 4 sets)

GIANT SET #3:
Bodyweight dips (AMRAP / 3 sets) OR BB incline press (6 to 10 / 3 sets)
SUPERSET WITH
Hammer curls (6 to 10 / 3 sets) OR Pinwheel curls (8 to 12 / 3 sets)
SUPERSET WITH
Sled push OR pull (EVENT SPECIFIC) OR Seated calf raises (3x15-20)

Friday Upper:

SUPERSET #1:
Swiss bar bench touch & go (6 to 10 / 3 to 4 sets) OR Paused (4 to 8 / 3 to 4 sets)
SUPERSET WITH
Krock rows (8 to 12 / 3 to 4 sets) OR Farmers carries (EVENT SPECIFIC)

SUPERSET #2:
BB OHP touch & go (6 to 12 / 4 sets) OR Paused (4 to 8 / 4 sets)
SUPERSET WITH
Chin-ups with OR without fat grips (3x5 / 5x5)

SUPERSET #3:
Pelican curls (8 to 12 / 4 sets) OR Spider curls (10 to 15 / 4 sets)
SUPERSET WITH
Rope cable extensions (10 to 15 / 4 sets) OR Katana triceps extensions (8 to 12 / 4 sets)

Saturday Lower:

SUPERSET #1:

Deadlifts (3x3) OR Block pulls (6 to 12 / 3 sets)
SUPERSET WITH
Neck extensions (10 to 15 / 3 sets)

SUPERSET #2:
Hack squats (10 to 15 / 4 sets) OR Split squats (8 to 12 / 4 sets)
SUPERSET WITH
Back hyperextensions (8 to 12 / 4 sets) OR Leg curls (10 to 15 / 4 sets)

OPTIONAL GIANT SET #3:
Husafell or keg carry (EVENT SPECIFIC) OR Power shrugs (4 to 8 / 3 sets)
SUPERSET WITH
Upright rows (10 to 15 / 3 sets) OR Cable face-pulls (12 to 15 / 3 sets)
SUPERSET WITH
Standing calf raises (10 to 15 / 3 sets) OR Windshield wipers (AMRAP / 3 sets)

00:00 Introduction
3:15 Planning an hypertrophy program
30:30 How I program for bodybuilding