Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Bodyweight, Dumbbells
Target Gender:
Male & Female
Author:
Workout Description
Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up. If you need help using the workout visit our forum and ask. Good luck.
| Monday - Shoulders | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 10-14 |
| Seated Dumbbell Press | 4 | 8 |
| Dumbbell Front Raise | 3 | 8-10 |
| Dumbbell Lateral Raise | 5 | 12, 10, 8, 8, 6 |
| Dumbbell Reverse Fly | 3 | 10 |
| Notes | ||
| None. | ||
| Tuesday - Back | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 7 | 12 down to 6 |
| Bent Over Barbell Row | 4 | 12 |
| One Arm Dumbbell Row | 3 | 10 |
| Deadlifts | 4 | 10 |
| Dumbbell Shrugs | 4 | 8-12 |
| Notes | ||
| None. | ||
| Wednesday - Chest, Triceps and Abs | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 8 |
| Incline Dumbbell Bench Press | 4 | 10 |
| Decline Dumbbell Bench Press | 3 | 8 |
| Dumbbell Flys | 4 | 12 |
| Chest Dip | 4 | MAX (weighted) |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 5 | 5 |
| Tricep Kickback | 3 | 12-15 light |
| One Arm Dumbbell Extension | 3 | 8-10 |
| Lying Tricep Extension | 4 | 12 strict |
| Abs | ||
| Decline Sit Ups | 4 | MAX |
| Notes | ||
| Thursday - Biceps | ||
|---|---|---|
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 4 | 8 |
| Preacher Curl | 4 | 8 |
| Standing Hammer Curl | 4 | 10 |
| Concentration Curl | 3 | 12 |
| Reverse Barbell Curl | 3 | 7-8 |
| Notes | ||
| None. | ||
| Friday - Legs | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Dumbbell Lunge | 4 | 5 each leg |
| Squat | 6 | 10 |
| Stiff Leg Deadlifts | 4 | 10 |
| Standing Calf Raise | 8 | 15-20 |
| Notes | ||
| None. | ||
SATURDAY AND SUNDAY - REST DAYS
Comments (396)
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Posted Sun, 05/23/2010 - 01:05
hey,,,im just writing to ask have u a mass workout plan for me i am thin but very lean an i just cant gain size,,thanks james
Posted Sun, 05/23/2010 - 20:37
Gaining size comes down to:
A) Eating enough.
B) Progressive resistance on primarily heavy compound lifts.
Posted Mon, 12/20/2010 - 03:11
If you wanna gain mass.Try TAKING MASS GAINER PROTEIN SUPPLEMENT AND A HEAVY DIET
aLSO,BY LIFTING HEAVIER WEIGHTS BUT DOING LESS REPS.IT HELPS TO GAIN MUSCLESSIZE FASTER THAN LIFTING LIGHT WEIGHTS WITH MORE REPS
Posted Sat, 05/19/2012 - 07:27
hai.... are u sure about that heavy weight with less reps can develope muscle quickly????????
Posted Thu, 01/03/2013 - 12:41
By lifting heavier weights and doing lower reps it doesn't help you gain muscle quicker. It helps strengthen muscles. If you are looking to gain muscle muscle you should be looking to do reps between 8-12 just like this workout is planned.
Posted Thu, 02/17/2011 - 12:07
Hey man if you are having trouble gaining weight. 90 percent of the time it is due to the fact that the person is not consuming enough calories throughout the day. If you feel you are eating enough. Then maybe its becuase you are not getting adequate rest meaning 7-8 hours each night. Or also it could be because you are not consuming enough water through out the day. Hope this helps
Posted Tue, 09/06/2011 - 21:51
thank you very much for the advice. I've been lifting for two years now, and i've tried everything. I eat right, I do not over train. I switch up my workout plans all the time. I've been seeing strength gains, but when it comes to size its taking forever. But don't worry I don't expect muscle to happen over night, I'm just super passionate about lifting.
Posted Fri, 11/02/2012 - 18:34
In order to gain size you must lift heavy. General rule is about 6-8 reps not more than 8 and at times you want to go down to 5 reps no less. Also you need to rest for. No more than 2 min. And no less 1 min. Try this out for about 6 weeks and see how it goes and make sure you eat enough protein at least your bodyweight.
Posted Fri, 11/02/2012 - 18:40
In order to gain size you must lift heavy. General rule is about 6-8 reps not more than 8 and at times you want to go down to 5 reps no less. Also you need to rest for. No more than 2 min. And no less 1 min. Try this out for about 6 weeks and see how it goes and make sure you eat enough protein at least your bodyweight.
Posted Sun, 11/04/2012 - 16:56
Cody sorry I've only just seen this and hope you have had some improvements since posting this comment.
If you really want to gain more size it is all about the food my man. It's great your passionate about lifting it is an amazing thing to do for how it makes you feel mentally and emotionally. Now if your eating clean already that's awesome but the main thing is you need to up your food to a little bit bigger portions and you need to eat every 2 hours on the dot. Training keep everything heavier and less reps and slow everything down and make sure your tequnique is perfect otherwise there is no point of lifting at all. My mentor tought me something I live by and that is ( SLOW IS QUICK AND QUICK IS SLOW) I hope this helps you out buddy
Posted Thu, 02/28/2013 - 22:54
What seems to work the best is time under tension (tut).its not so much strength but builds muscle size.I would recommend doing low rep high weight and incorporate some time under tension weeks.
Posted Sun, 05/23/2010 - 23:44
Workout plans look Great!!, Perfect for me b/c all i have at home are Barbells & Dumbbells, Cant Wait to try this out Thanks!
Extras bout me:
Im an Ectomorph
Only using WheyProtien @ the time, gonna pick up Creatine soon
Posted Mon, 05/24/2010 - 03:34
Hey, I was just wondering what a good rest time would be betweeen sets. Thanks.
Posted Mon, 05/24/2010 - 08:52
I recommend 2 minutes per set.
Posted Mon, 05/24/2010 - 23:36
Just Wondering, but the plan says, Monday, Tuesday, Monday, Then no Wednesday? then Thursday, Is it suppose to be Mon,Tues,Wed,Thurs,Fri ?
Posted Tue, 05/25/2010 - 08:24
You are correct. Thanks for pointing out the error. I fixed it.
Posted Wed, 05/26/2010 - 21:38
what would be a good diet to follow to put on as much mass as possible with this plan?
Posted Thu, 05/27/2010 - 09:42
A standard bodybuilding diet of eating protein every 2.5 to 3 hours. You also want to make sure you are eating approximately 500 calories more then what it takes to maintain weight. This might take some experimentation and scale watching. My best advice is to eat big and mostly healthy, count calories, and if you're not adding weight, eat more. Undereating will prevent muscle gain, so eat, eat and eat some more!
Posted Thu, 05/27/2010 - 16:00
how long should i do the workout for??
Posted Thu, 05/27/2010 - 19:42
I would run it for at least 8 to 12 weeks, or as long as you are making progress.
Posted Sat, 05/29/2010 - 23:01
So after we're done and happy with the mass, we work on that strength workout plan?
Posted Sun, 05/30/2010 - 08:23
I'm not sure what workout plan you're referring to.
Posted Sat, 05/29/2010 - 02:34
should i be adding weight every set or maintain a weight that's difficult to achieve the prescribed number of reps the whole way the the exercise?
Posted Mon, 05/31/2010 - 09:50
When you can perform the stated number of reps, add weight.
Posted Tue, 03/01/2011 - 05:33
with the lat raises are you going up in weight each set ? also are you adding weight after every set completed ? cause it wouldnt make sense to do 4 sets and 10 reps going up weight each time .... thanks steve
Posted Sat, 05/29/2010 - 14:00
Just to confirm, you're saying 2 minutes between each set for every excercise? Also, this should be at max weight that can I can complete each set with? I'm just getting off the 10x10 workout program. Is this a good next step?
Posted Mon, 05/31/2010 - 09:52
Yes, up to 2 minutes between each set of each exercise. You can take shorter ret periods if you feel ready to go again.
Use as much weight as you can for the recommend rep range. And yes, this is a quality program that will work well after the 10x10.
Posted Thu, 06/03/2010 - 22:51
Workout looks great and just what ive been looking for thanks.
Can you rotate after each set per day, so do one set of one exercise then move to the next and repeat until youve finished or is it best to do all the sets for one exercise then move on?
Posted Fri, 06/04/2010 - 15:49
You could rotate between exercises if you wanted to.
Posted Mon, 06/07/2010 - 09:30
I'm going to start this workout today because it's exactly what I've been looking for, I just have one question, would the results be any different if I were to make Wednesday a rest day and Saturday a lift day? Thanks.
Posted Mon, 06/07/2010 - 17:04
It depends on how you structure the split.
Posted Mon, 06/07/2010 - 18:50
It would work better with my schedule if I did Monday - Shoulders, Tuesday - Back, Wednesday - Rest, Thursday - Chest, Triceps, Abs, Friday - Biceps and Saturday - Legs and of course Sunday - Rest. Would that still work well? Thanks again.
Posted Tue, 06/08/2010 - 08:35
That sounds like a good approach.
Posted Mon, 06/07/2010 - 23:51
Thanks for replying to my previous question
I have the oppertunity to get in two sessions per day with plenty of rest in between. Is it possible to do two of these 'days' per day? Say morning and evening session?
Posted Tue, 06/08/2010 - 08:37
That is very hard to say. I would give it a try and see how your body handles it. Just make sure to get plenty of rest of off days.
Posted Thu, 06/10/2010 - 12:16
Hi. I was just wondering. Is it better to increase the number of sets for this workout or increase the weight progressively?
Posted Thu, 06/10/2010 - 14:41
Increasing weight is by far the better choice for muscle mass gains.
Posted Fri, 06/11/2010 - 15:42
i just finished my first week of this program and i liked ,but thursday for biceps just di not feel it,my question is can i add more bicep exercise after iam done with this sesion?
Posted Fri, 06/11/2010 - 16:49
Were you using maximal weight?
Posted Sat, 06/12/2010 - 23:55
Hi. Thanks for answering my previous question. Does this workout require cardio? If so, could you specify the details?
Posted Sun, 06/13/2010 - 17:41
This workout does not require any cardio. Are you looking to cut fat?
Posted Tue, 06/15/2010 - 01:42
Yes. I have got little bit of lower belly fat which i find extremely difficult to remove.
Posted Tue, 06/15/2010 - 09:14
You could do cardio 3 to 5 times a week. You will also want to try a simple fat cutting diet.
Posted Wed, 06/16/2010 - 14:03
Hi! I really liked this work out program , it's intense. I was on a cutting cycle and I had to change work outs to add a bit of muscle mass. I have done it for one week and my back and arms are really pumped. I want to know for how long should I do this work out for. Thanks.
Posted Wed, 06/16/2010 - 18:30
I would use this workout for 2 to 3 months or longer if you are making great progress.
Posted Thu, 06/17/2010 - 14:29
Hey. I am a vegetarian so i wanted to know if that is really a MAJOR problem for building muscle mass. Could you suggest a vegetarian diet?
Posted Thu, 06/17/2010 - 19:43
Hi Harsha,
I would recommend asking this question on the forum. I;m not too familiar with vegetarian bodybuilding eating approaches.
http://www.muscleandstrength.com/forum/
Posted Sat, 06/19/2010 - 03:45
Hi Steve. I was using a 5kg dumbbell and now i have switched over to a 8kg dumbbell and i can do around 10 reps per set of each exercise in your workout schedule. So is it alright to use the 8kg dumbbell with 10 reps? will it be alright and give good results?
Posted Sat, 06/19/2010 - 08:04
Hi Harsha,
With resistance training you want to use as much weight as possible for each set. If the dumbbells aren't challenging you at that point, you won't see results.
Posted Mon, 06/21/2010 - 05:10
Hey Steve. My friend suggested this workout. Could you tell me what muscle areas it targets?
Workout # 1 - Heavy Days
5 sets of 5 reps training as heavy as possible preferably 85-95% One-Rep Max.
Power Cleans - 5 sets of 5 reps.
Bench Press - 5 sets of 5 reps.
Squats - - 5 sets of 5 reps.
Deadlifts - - 5 sets of 5 reps.
Workout # 2 - Light Days
5 sets of 5 reps and train with light weights, preferably 50-60% of your One-Rep Max.
Power Cleans - 5 sets of 5 reps.
Bench Press - 5 sets of 5 reps.
Squats - - 5 sets of 5 reps.
Deadlifts - - 5 sets of 5 reps.
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