Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells
Target Gender:
Male & Female
Author:
Workout Description
Add a bit of variety into your workout routine by just using the big compound movements. This workout using compound exercises only. Compound exercises are movements that require more than 1 joint and more than 1 muscle group.
Compound exercises are the biggest muscle builders. Cycle this workout into your normal routine to add some variety. There are also a more compounds that I didn't add, so swap things up!
Daily Workout Schedule:
| Monday - Chest and Triceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 12 |
| Incline Dumbbell Bench Press | 4 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 4 | 8 |
| Dips | 4 | MAX |
| Tuesday - Legs and Abs | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Deep Squats | 4 | 12,10,8,6 |
| Stiff Legged Deadlifts | 4 | 12,10,8,6 |
| Dumbbell Lunges | 4 | 8 each leg |
| Abs | ||
| Exercise | Sets | Reps |
| Lying Floor Leg Raise With Crunch | 5 | 20 |
| Notes | ||
|
Increase weight on each set of squats and deadlifts Crunch: Lay on the floor, holding a small weight above your head. Bring your legs and arms up until they almost touch. Slowly lower down to 1 inch of the floor |
||
Wednesday: Rest Day
| Thursday - Back and Biceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pullup | 4 | 12 |
| Chin Ups | 4 | 10 |
| Bent Over Barbell Rows | 4 | 12 |
| Cable row | 4 | 10 |
| Notes | ||
| If you can't complete all the reps for pullups, complete the set with negatives (jump up and lower yourself down slowly). If you can not do pullups, use lat pull down. All these exercises work the biceps and back. | ||
| Friday - Shoulders, Traps and Abs | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 12,10,8,6 |
| Alternate Arm Seated Dumbbell Press | 4 | 10 |
| Shrugs | 4 | 8 |
| Upright rows | 4 | 12 |
| Abs | ||
| Exercise | Sets | Reps |
| Bicycle Floor Ab Crunch | 5 | 20 |
Saturday and Sunday: Rest Days
Comments (237)
Add a comment
Posted Fri, 06/11/2010 - 13:54
What would the rest periods be between sets/exercises?
Posted Fri, 06/11/2010 - 16:58
About 2 minutes in between sets.
Posted Sun, 07/03/2011 - 20:30
What would the rest periods be between sets/exercises?
Posted Sat, 05/26/2012 - 11:02
Great information. Lucky me I ran across your website by chance (stumbleupon).
I have book-marked it for later!
Posted Wed, 05/30/2012 - 19:44
Thanks , I've just been looking for info about this subject for ages and yours is the greatest I've came upon so far. However, what about the conclusion? Are you positive about the source?
Posted Mon, 06/21/2010 - 15:55
I've been working out for approx. 9 months and lost 36 pounds. I started out at 180 pounds-5'4" now @ 144 pounds, 40 years old in the best shape of my life.lots of cardio (2 x daily) and light weight routine. I needed a change, and started this routine 2 weeks ago. WOW! i feel like i just started all over again. Muscles that i didnt even know i had hurt like hell! I am looking to put 10-15 pounds of muscle on. still doing cardio (HIIT off days, low intensity after workout)and eating 5-6 times a day lots of protein. any suggestions on how to accomplish my goal with putting on lean muscle mass. i cant afford to go back to the tailor with my whole wardrobe again!
thx in advance.
Posted Tue, 06/22/2010 - 07:59
Hi Heloguy,
To gain muscle you'll need to start eating to gain weight. I would recommend eating at least 300 to 500 daily calories more then it takes to maintain your weight. You will also want to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. In the weight room you will need to start focusing on progressing. Never waste a set, always pushing for more reps and weight.
Posted Wed, 06/23/2010 - 12:55
Thanks Steve. I appreciate the advice. Keep up the good work!
Posted Wed, 06/23/2010 - 15:39
Thanks and best of luck!
Posted Thu, 03/31/2011 - 11:14
I agree with Steve. You do need to eat to gain muscle.
To gain mass, eat roughly 18-20 calories per pound of bodyweight. You can go higher, but unless you are steroid-enhanced, the body can only grow so much in a given time -- so, the extra calories, very well, store to fat.
*Eat roughly 1-1.5 grams of lean protein per pound of bodyweight.
*Eat roughly 2-3 grams of good carbs per pound of bodyweight (keeping fast carbs strictly @ breakfast and *post-workout).
*Eat roughly .5 grams of healthy fats per pound of bodyweight.
*Eat every 2-3 hours, spaced out over a day. Include both a pre and post workout meal: pre could be some fruit and a scoop of whey, post could be 40 grams of sugar + two scoops of whey.
*Include at least 3 whole eggs in your diet, per day. Also be sure to include Flaxseed Oil or Fish Oil in your diet, for the Omega fats. This will help keep your hormone levels ample for building.
Be sure to workout 4-5 days a week, only performing cardio AFTER your weights. Keep reps in the 8-10 range (i.e., failing between 8-10 reps) with about 3-4 sets per exercise, at 20 sets per major muscle groups, and 15 sets for smaller muscle groups.
Get plenty of rest (8-9 hours a night), w/ a light nap during the day (if you can manage in your schedule).
With all of this in mind + the drive to do it, you will grow. Simple as that. Most people fail either in the dedication department (consistency) or in the diet department. Training hard is, statistically, common (for those who want to grow). Without consistency, diet, and training in check -- you won't grow.
Good luck!
Cory
SOURCE: I am a bodybuilder.
Posted Wed, 09/05/2012 - 10:52
Hi Cory
i want to know about managing cardio and weight training. I use a treadmill for approximately 30 to 35 minutes and i cover 5 to 5.2 km's within this time period. waht i want to know is can i do cardio for 35 minutes everyday and then use weights or should i reduce cardio if i want to more of weight traingng.
Posted Sun, 11/20/2011 - 22:18
You need to stay away from sugars especially at night. Make sure you eat lean at night like chicken breast and broccoli. The reason is b/c when you eat sugars, your body produces insulin to break down the sugars. Insulin and HGH do not coexist. HGH is produced by your body and in absence of insulin it produces even more. HGH plays an intricate role in building muscle. So if you eat sugars at night you can work out as much as you want, but you will just be spinning wheels. You need sugars, just eat slow digesting ones.
Posted Tue, 02/12/2013 - 06:10
STEROIDS
Posted Tue, 06/22/2010 - 16:30
I have been doing this workout for about 3 weeks now. My question is how long do i continue before i have to change it up. I know that once i start gains in what i can lift i just keep going up. But how long before i should change the routine. Few months?
Posted Wed, 06/23/2010 - 11:29
Hi David,
You can use it for 8 to 12 weeks, or as long as you are experiencing results.
Posted Tue, 07/27/2010 - 15:03
I've been on this workout for about 4 weeks and don't seem to be losing anyweight around my gutt, although I am getting stronger. Is there anything i can do diffrently, but still continue to get stronger?
Sam
Posted Tue, 07/27/2010 - 19:01
Hi Sam,
Here is an article that will help:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Sat, 04/07/2012 - 20:34
I am currently playing sport(rugby league)it is a very physical and cardio based sport. I went from heavy strength lifting before the season started, now i have changed my routine to more a muscle endurance type workouts e.g.i will do 4 sets of squats with a plyometric exercise for 30-40seconds with each set, the squats will be a medium heavy weight, also i will do bench press 4 sets and do clap p/ups or incline explosive p/ups for 20-25 seconds... I always do core/abs before i start my workout 4 days per week, and also i i do my own speed and agility drills once a week on the same day i do legs.. Just wanna no if i am on the right track ??
Posted Thu, 07/29/2010 - 18:23
I use this workout mainly as my core and I mix in some isolation and cardio as and when needed. great work out does what it says on the tin. The Tuesday one makes me sweat buckets at the gym..Would recommend it...
Posted Thu, 08/26/2010 - 21:41
im looking to loose weight, my current weight is 192lbs and my target is 170lbs does this workout can help me reach my goal or it will make me gain more?
Posted Fri, 08/27/2010 - 10:50
Hi Mit,
When training hard, diet will determine whether you gain muscle, or lose fat. Here are some articles to help you lose some weight without losing muscle:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Sun, 09/12/2010 - 16:20
Steve,
Currently I am on the 3 day begginers workout. Would switching to this be "down grading" my workout?
Posted Thu, 09/16/2010 - 10:07
Hi Josh,
Not at all. This is a very effective workout approach.
Posted Tue, 09/14/2010 - 11:16
This workout is awsome! It fits my schedule just right! I started it last week after i had lost 30 lbs on the Body by Vi Challenge! Exercising has never been so much easier! i do have a question: Will this workout help me reach a 12 week goal to become leaner and possibly gain 10lbs of solid lean muscle?
Posted Thu, 09/16/2010 - 10:05
Hi Randy,
Congrats on the weight loss! This workout is a great choice for adding muscle. 10 Pounds of muscle would be an amazing accomplishment. Most men can gain about 15 pounds during their first year of intense training. Focus on diet and pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
As far as diet, make sure you focus on a proper muscle building style eating plan:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Wed, 09/22/2010 - 14:59
hey steve! Thanks for the information! Im trying my absolute best with this workout! Thanks again!
Posted Mon, 09/20/2010 - 19:37
the 4 back exercises that are shown here.. are those enough to stimulate muscle growth for biceps
Posted Tue, 09/21/2010 - 07:53
Hi Shivang,
Chinups strongly tax the biceps, a bit more directly then the other compound lifts. To answer your question, yes, in general a quality amount of back exercises will stimulate muscle growth. Many of the bodybuilders from past years didn't perform an excessive amount of direct sets for biceps and they achieved very large arms.
Posted Tue, 09/21/2010 - 22:10
G'day Steve,
With the Shoulder day will the traps be stimulated enough with the Upright Row? if so can I replace the Shrugs with Rear Cable Delt row?
Also can I take away the Chin Ups and add Ez Barbell curls for direct bicep work?
Posted Thu, 09/23/2010 - 14:51
Hi Jason,
Traps will primarily be stimulated with shrugs and overhead press, and with upright rows as well. I might suggest dropping the number of sets you do for shrugs and upright rows, and adding in a few sets of rear cable delt rows.
And yes, you can drop chin ups and add ez bar curls.
Posted Thu, 09/23/2010 - 02:42
what about cardio?
Posted Thu, 09/23/2010 - 14:48
Hi Hsiang,
You can perform cardio 3 to 4 times per week, post workout for overall health.
Posted Tue, 11/02/2010 - 17:25
but for how long do you cardio after a workout? and what kind of cardio... some people say it's best to keep weight training and cardio seperate.. is that true?
Posted Fri, 11/05/2010 - 12:41
Hi Tony,
Many, many lifters do cardio after weight training. It's actually quite common. I would limit it to 20 to 30 minutes per session if you are trying to build muscle.
Posted Thu, 03/01/2012 - 04:27
What kind of cardio do you recommend?
Thanks
Posted Thu, 09/23/2010 - 22:23
Sweet as.
Cheers for the reply.
Posted Mon, 10/04/2010 - 19:29
Is there a alternate workout for chin ups/ pull ups? I'm on the heavy side. 6'4 310 lbs
Posted Thu, 10/07/2010 - 08:09
Hi Eric,
You could perform lat pull downs and one arm dumbbell rows.
Posted Thu, 10/07/2010 - 01:26
Hi, I just started this program two weeks ago, I'm excited since it is the first time I take workout seriously, I always use to play tennis or run tough , I'm also eating healthy to support the workout and taking whey protein after working on the gym.
This week while doing the stiff legged deadlifts I got a pain on the back's bottom, is it normal? or it shouldn't hurt in that area ? It is not a heavy pain, it's just like soreness, but I'm afraid I may be mistreating my back.
Thanks,
Diego
Posted Thu, 10/07/2010 - 08:10
Hi Diego,
If it's just muscle soreness, that's ok. If it's a sharp pain, please consult your doctor.
Posted Sun, 10/17/2010 - 21:09
Is there a workout to replace stiff legged deadlift?
Posted Wed, 10/20/2010 - 11:47
Hi Brian,
You could insert leg curls, but that is not a compound lift. What issue are you having with stiff leg deadlifts?
Posted Thu, 10/28/2010 - 17:30
I have a lower back pain and that workout makes it worse! Is there another workout to do with the leg curls?
Posted Sat, 10/30/2010 - 12:50
Hi Brian,
Without knowing more about the nature of your lower back injury I would be hesitant to suggest any alternatives.
Posted Fri, 10/22/2010 - 14:09
Steve,
So if diet isn't going to happen- of course many will argue that diet control can always happen so I say isn't going to happen rather than can't happen- what is the best way to maximize fat cutting and muscle gain.
I have progressively increased my work out from 1-2 times a week to 3 on 1 off now over the last 6 months and am fighting the 30 lbs that I have gained since I finished law school and started a sit down job.
I have cut back on the sugar drinks and deserts but not eliminated them (won't do) and have always had a diet which is naturally high in protein, starches but also fiber. Meanwhile I take a range of vitamins to supplement what I miss by not eating much in the way of vegetables.
I initially lost 10 lbs, but to hit my ideal undergrad weight still need 30 more pounds. I seem to be holding steady in the last two months despite vigorous increase in my weight training. I have lost some waist size but weight has remained the same.
Am I just doomed if I won't micro manage my diet? (or can't spend more than 1 hour per day working out)
Posted Sun, 10/24/2010 - 08:52
Hi Sean,
If you want to maximize your results you need to know exactly what you're putting into your body and if your body is responding. Anything less than this produces less than optimal results.
Posted Sun, 10/24/2010 - 01:22
Hey, if I am to swap the workout, and add my own specific excercises, would it still be effective? for example, instead of doing military press, to do bench press which can be equally as effective with regards to stimulating testosterone?
Posted Sun, 10/24/2010 - 08:55
Hi AJ,
The bench press is not an equal swap for the military press. The primary focus is on different muscle groups. Swapping exercises can be ok, but these must be equal swaps.
Posted Thu, 11/04/2010 - 11:04
Hey Steve, I have been doing compound exercises and isolating exercises for 5 months now...I have gained 10-12 lbs, with just whey protein and 2-3meals a day. Just 1 week ago I incorporated intense cardio workouts into my week and I know that is gonna be burning up plenty of calories and I am already way to skinny.I know that nutrition is 50%+ of bodybuilding so I was wondering if you know of any good articles/websites or even advice that could help me eat the right food to build some serious mass.
Posted Fri, 11/05/2010 - 11:45
Hi George,
These will help:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Pages
Add new comment