Workout plan for Natural Body Builders
I found this article a while back and have been following it for a while with great results. Most plans that you find online are meant for genetic freaks or people on vitamin T. Also feel free to modify slightly as needed.
https://www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters
Best way to train as a natural athlete is to focus mostly on strength. Super high volume training that neglects strength work will only work for someone who is enhanced or a genetic freak, most everyone else requires more strength work. Why? Because progressively overload is by far the best way to force your muscles to grow, and this is done optimally by adding more weight to the bar over time.
I have a free program for novices that has worked wonders on many: http://www.fit-philosophy.com/freeprogram.html
Thanks much for posting, I opened your link but will read into it tomorrow because I got work super early tomorrow. Thanks again for posting, I upped and followed friend.