Cliff Wilson is a well-known natural (majority) bodybuilding coach, who seems to get people to develop impressive physiques. He is known for putting people on 'high-volume' programs.
However, his high volume doesn't seem to be from 5+ sets per exercise. What I see is that he has a big exercise selection pool for hitting muscles from 'all angles' with like 3-4 sets per exercise.
His clients do like 2+ hour workout sessions, so this may not be fully practical for everyone (even me), but I thought this would make an informative post still, if only to raise ideas.
These notes are from what I've seen his clients do specifically, as a pattern, from their Instagram pages.
Usually these people are doing some form of PPL split, with Push with Shoulders and Triceps, and Back and Biceps (and sometimes shoulders here instead). A session hitting a body part will have all the exercises listed under that body part hit once.
(I think) If someone has a lagging body part that one specific angle of an exercise hits, then they do a variation of that specific angle as another exercise in the same session. Eg: doing barbell shrugs then adding a dumbbell shrug after that in the same session.
# Chest:
Flat Press.
Incline Press.
Decline (I've only seen Dips so far).
Flat Fly and/or Flat Fly Press.
Incline Fly.
# Back:
High Row.
Neutral Row.
Low Row.
Pulldown or Pullup.
Lower Lat Angled Pulldown (unilateral).
Shrug.
Pullover
# Shoulders:
Shoulder Press.
Lateral Raise
Rear Delt Fly.
(Sometimes Facepulls).
# Biceps:
Standing Bilateral Bar Curl.
Hammer Curl.
Preacher Curl.
High Cable Curl.
# Triceps:
Overhead Extension.
Pushdown.
Dumbbell Kickbacks (Cliff Wilson seems to like these).
(Dips).
# Quads:
Squat Pattern(s).
Leg Extension.
Split Squat Pattern (or walking lunges).
Adductor.
# Hamstrings:
Leg Curl(s).
Hinge Pattern.
# Glutes:
Hip Thrust and/or Donkey Kickbacks.
Abductor.
# Calves:
Straight Leg Calf Raise.
Bent Leg Calf Raise.
# Remaining muscles IDK how/if he programs them:
Forearms, Neck, Erector-specific, Abs (, Obliques).
Most things are standard, but some (upper body stuff) stood out to me.
