Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Workout Description
Workout Notes:
- Drop Sets. For arm day drop sets, use a heavy weight and perform as many reps as possible. Without resting, move to a lighter resistance and perform as many reps as possible. Repeat this pattern, dropping weight two more times.
| Monday | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Bench Press | 4 | 12, 10, 8, 6 |
| Incline Dumbbell Bench Press | 4 | 10, 8, 8, 6 |
| Pec Dec | 4 | 10, 8, 8, 6 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 3 | 10, 8, 6 |
| Dumbbell Lateral Raise | 3 | 10, 8, 6 |
| Bent Over Dumbbell Reverse Flyes | 3 | 10, 8, 6 |
| Tuesday | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Lat Pull Down | 4 | 12, 10, 8, 6 |
| Seated Cable Row | 4 | 10, 8, 8, 6 |
| One Arm Dumbbell Row | 3 | 10, 8, 6 |
| Cable Shrugs | 3 | 10, 8, 6 |
| Abs | ||
| Exercise | Sets | Reps |
| Weighted Crunch | 3 | 10-12 |
| Planks | 3 | As long as possible |
| Thursday | ||
|---|---|---|
| Quads | ||
| Exercise | Sets | Reps |
| Squat | 4 | 12, 10, 8, 6 |
| Walking Dumbbell Lunge | 4 | 10, 8, 8, 6 |
| Hamstrings | ||
| Exercise | Sets | Reps |
| Stiff Leg Deadlift | 3 | 10, 8, 6 |
| Leg Curl | 3 | 10, 8, 6 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 3 | 12, 10, 8 |
| Friday | ||
|---|---|---|
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 3 | 10, 8, 6 |
| Tricep Dips | 3 | 10, 8, 6 |
| Two Arm Dumbbell Extension | 3 | 10, 8, 6 |
| Rope Tricep Extension (Dropset) | 1 | Max reps - 3 drops |
| Biceps | ||
| Exercise | Sets | Reps |
| EZ Bar Preacher Curl | 3 | 10, 8, 6 |
| Concentration Curl | 3 | 10, 8, 6 |
| Cable Curls (Drop Set) | 1 | Max reps - 3 drops |
| Abs | ||
| Exercise | Sets | Reps |
| Weighted Cable Crunch | 3 | 12, 10, 8 |
| Cable Torso Rotations | 3 | 12, 10, 8 |
Comments (668)
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Posted Fri, 07/30/2010 - 06:11
hey guys any ideas for me?
Posted Fri, 07/30/2010 - 11:02
Hi, im 19 years old and i never workout in a gym, i just play basketball and my exercises are just cardio. Ok the question is, whats the better workout to start building muscles. My height is 6'3 and i weight 165 pounds(skinny guy), i really have a good nutrition with vegetables,no fried meat, i don't drink sodas just juice , bla bla bla...
Posted Fri, 07/30/2010 - 14:23
Hi Fernando,
Here is a good workout to get you started:
http://www.muscleandstrength.com/workouts/3day-beginners-workout.html
On the workout, using good form always push yourself on every set for more reps. And when you can perform the recommended number of reps for a set, add weight. here are a couple diet articles that should help:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...
Posted Fri, 07/30/2010 - 22:00
Is it ok to do this workout in the same week?
Posted Sat, 07/31/2010 - 10:23
Hi Joshua,
I don't understand the question.
Posted Sat, 07/31/2010 - 11:54
hey, ive been working out for about 6 months now, my arms have doubled in size but it seems like iv reeched a threshold where i stopped gaining more muscle.i drink alot of whey protein. is there a better source of protein? also,it seems my right arm is always geting more of a workout,it is larger than the left but i think thats normal,however it seems my left arm isnt geting much results..any recomendations??
Posted Mon, 08/02/2010 - 13:55
Hi Mike,
It's normal for gains to slow over time. And it is very normal to have one arm larger than the other.
What is your current height, weight and arm size?
Posted Sun, 08/01/2010 - 11:29
Hey, i was currently doing full body every day..but that just wasnt doing the trick because i wasnt letting my muscles rest i dont belive, so now i am going on your routine for strength building and muscle defination, i was wondering sense im not at the % bodyfat i need yet could i include jogging/walking in this for every day to build muscle and burn extra fat?
Posted Mon, 08/02/2010 - 13:57
Hi Jake,
It's extremely difficult to gain muscle and lose fat at the same time. I would focus on whichever goal is most important to you at the moment. Cardio is great for overall health, but the real key in gaining muscle or losing fat is having a proper diet plan.
Posted Mon, 08/02/2010 - 12:21
Hi,
I have been doing a single muscle group routine for each day of the week, (mon-chest, tues-arms, wed-legs etc). I was curious if you would recommend I stick to that regiment of doing one muscle group each day? Or if I should change it up and try this regiment? I appreciate it the help!
-Steven
Posted Mon, 08/02/2010 - 13:59
Hi Steven,
I would use one of the muscle building routines on the website. They are structured to help you maximize gains.
Posted Mon, 08/02/2010 - 17:50
So wait, reading through the comments I'm a little confused.
Should I treat these like supersets and increasing weight every set or the same weight each set. I started this workout last week and I treated them like supersets. For example, this is what I did on bench last week.
Bench Press
12 @ 155 lbs
10 @ 175 lbs
6 @ 195 lbs(Couldn't do 8)
4 @ 195 lbs(Kept same weight since I couldnt finish last set and only could finish 4)
Should I have been doing 4 sets of 195 or something? Thanks in advance
Posted Tue, 08/03/2010 - 14:40
Hi Patrick,
Don't perform then as supersets. Rest in between sets. You can definitely increase weight after each set. It's not so much important that you hit every rep range on the head...it's much more important to just push yourself for more reps on every set.
Posted Wed, 08/04/2010 - 01:27
Hey Steve Iam 14and a body builder myself I don't use no protiene shakes or creatine do you have any suggestions of what I should use and can you give me some suggestions on how to get bigger biceps and triceps
Posted Wed, 08/04/2010 - 12:11
Hi Dillian,
Protein, and a proper diet are essential when trying to gain muscle. Whey protein is good first thing in the morning, and post-workout. Casein is great in between meals and before bed. I would suggest purchasing a good whey and casein protein powder.
As far as bigger arms...use a program like this, and push yourself for more reps on every set. When you can perform the recommended number of reps for a set, add weight. If you do this, most muscle building routines will help you achieve bigger arms.
Big arms take time, so be patient and persistent. And eat!
Posted Wed, 08/04/2010 - 02:26
Also, i was wondering, i have the weigh protein shakes i make up in the blender with milk and everything, should i drink them before workout or after workout for maximum effectiveness?
Posted Wed, 08/04/2010 - 12:12
Hi Jake,
It's best to take protein shakes in between major meals, before bed, and after you lift weights.
Posted Wed, 08/04/2010 - 14:34
hey steve i have a question about gaining abs. im currently doing the above workout but would also like to know how i can get a six pack. Alot of different people tell me to run diet right, and do ab exercises. i only have about 5 or 6% body fat and i was wondering what to do to get a six pack. if dieting is the case it would be helpful if u could give me a diet program. thanks dude
Posted Wed, 08/04/2010 - 19:15
Hi Cameron,
Bodybuilder Brad Borland designed an article to address this very issue. Let me know if you have any questions.
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Wed, 08/04/2010 - 21:12
Steve,
I don't have a cable machine and was wondering what you thought of the following substitutes:
Wide Grip Lat Pull Down substituted w/ EZ-bar pullover
Seated Cable Row substituted w/ Barbell Row
Cable Shrugs substituted w/ Barbell Shrugs
Cable Curls substituted w/ EZ-bar preacher curl
Cable Torso Rotations - Please advise what to substitute...
Thanks
Pauly
Posted Fri, 08/06/2010 - 11:52
Hi Pauly,
Those exercises are great choices. For cable rotations, you could lie on your back, put your knees up slightly, hold a light dumbbell with both hands, and twist from side to side so that you are bringing the dumbbell close to the floor.
Posted Wed, 08/04/2010 - 23:40
i have a question: will performing this routine with dumbells instead of the bar be crucial in trying to gain muscle
Posted Fri, 08/06/2010 - 11:54
Hi Brad,
Bot at all. Keeping pushing yourself and dumbbells will serve you well.
Posted Thu, 08/05/2010 - 13:58
Do you alternate the body parts? For example, on Day 1 its chest and shoulders. Does that mean:
Chest Bench press
Shoulders Military press
Chest Pec Dec
Shoulders Lateral Raise
or do you do all 3 chest first, then do the 3 shoulder?
Posted Fri, 08/06/2010 - 11:55
Hi Dan,
Perform all exercises for a single bodypart before moving on to the next.
Posted Thu, 08/05/2010 - 14:06
I like being in the gym for a while and this is a little short. Can I add 1 or 2 more exercises per body part - my gym has a wide selection of great machines and I want to use them.
Posted Fri, 08/06/2010 - 11:59
Hi Dan,
If you do add work, I would add it in slowly - not too much additional volume at once. Try to make every set taxing by pushing for as many reps as possible, and add weight when you hit the recommended number of reps for a set. If you doing this currently, and still feel energy, you could add an additional exercise.
Posted Fri, 08/06/2010 - 17:27
Steve,
I am currently doing the 5 day split and you mention alternating exercises. So I've been switching things up every cuple of weeks. For example: Power = Flat Bench / few weeks later / Power = Incline. What are your thougts on this switcheroo...
Thanks,
Mike
Posted Mon, 08/09/2010 - 12:53
Hi Mike,
When alternating, it's best to hit an exercise every other week. If you go too long without using a specific exercise it can be counterproductive. So I recommend something like:
Week 1 ...Bench
Week 2 ...Incline bench
Week 3 ...Bench
Posted Mon, 08/09/2010 - 13:28
Well actually what I am doing is: Power = Incline & Muscle = Bench. Just flipping back and fourth.
Is that something you recommend ?
Thanks Again !
Posted Tue, 08/10/2010 - 19:15
That sounds like a very solid approach.
Posted Sun, 08/08/2010 - 05:42
This may sound dumb for someone who has been lifting for awhile but what does it mean in the excersise like rope tricep extension when it says max reps- 3 drops?
Posted Mon, 08/09/2010 - 12:54
Hi Kyle,
You perform a set, drop the weight slightly, perform as many reps as possible, drop the weight again and again perform as many reps as possible, and do this yet another time.
Posted Mon, 08/09/2010 - 09:15
Hi steve,
I am was an active guy in playing heaps of sports, but have been mainly focusing on gym and wrestling recently, due to uni. I have a few questions. How long should each session last at the gym? Cardio before or after training (i am an ectomorph, so its hard to gain weight). And what is the advantage of a 4 day split over a 5 day split?
I am often too conscience about the speed of each rep i am doing, am i pushing to fast, to slow. Is there a formular that is easy tio follow when trying to gain size?
Posted Mon, 08/09/2010 - 13:07
Hi Travis,
In general I recommend up to 60 minutes for lifting, and no more than 75 minutes. The real key is watching your rest between sets. Try to rest 90 to 120 seconds between sets, and only longer for very taxing sets. Cardio can be an additional 20 to 30 minutes per day.
Perform cardio after lifting. You want to give your complete energy towards weight training.
As far as splits, as a natural if your trying to build muscle, 3-4 workouts a week is a good choice. I wouldn't jump into 5 days per week. You want to spend some time learning your body, and only workout more if it's needed.
Rep speed....just keep the weight controlled, and use good form. Lift as much weight as you can for each set. Don't think about rep speed when lifting. Just keep it natural, and not purposely fast or slow.
Posted Tue, 08/10/2010 - 17:56
Military presses have always been VERY tough for me, and with this workout, doing it after I work chest makes it even harder. Might have to replace that one until I work on my shoulders. Yesterday I had to cheat with my legs just to press 95 lbs. And I'm not a super skinny guy...5'11, 190 lbs.
Posted Tue, 08/10/2010 - 19:17
Hi Patrick,
It's ok if they're tough. Just keep pushing for more reps one very set, and add weight when you can perform the recommended number of reps per set. They are a very important shoulder builder. I could give you alternatives, but they are merely similar pressing exercises. If you're having to cheat with 95, use 75 to start with.
Posted Tue, 08/10/2010 - 23:51
I'm on my last week of the 12 week beginners work out. The week after next (when I get back from vacation) I'd like to start a new work out. One that focuses on building upper body size, especialy chest, and at the same time cuts fat. I was wondering if you had any suggestions on how do that, could I swap out the legs with somthing else and what would you recomend? Any recomendations are apreciated.
P.S. I've played hockey for 16+ years and already have problems finding jeans that fit right, and so don't want or need more size in my legs.
Posted Thu, 08/12/2010 - 14:01
Hi Mike,
I can suggest a diet approach that will help you cut fat and retain muscle:
https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...
If you do drop legs, I wouldn't add in any weekly volume for other body parts. This can often be counterproductive.
Posted Thu, 08/12/2010 - 21:43
I was considering going light on leg days and doing a light cardio work out especialy if I do cardio on Wednesday like I'm planning.
Does that make sense or should I not do that?
Posted Fri, 08/13/2010 - 10:49
That sounds like a solid plan.
Posted Wed, 08/11/2010 - 04:19
Nice to see people using the routine.
Make sure you send me a private message on the forum of this site to let me know how the results are coming along people!
Good luck!
Posted Wed, 08/11/2010 - 07:43
hi steve,
im thinking about giving this workout a try i have been going the gym the last couple of months 5 days per week doing...
monday -chest- everything at 4 sets of 12
dumbell press flat and pull-ups no rest
dumbell incline press and dumbell rows no rest
pec dec and dips no rest
tuesday-arms-everything 4 sets of 12
preacher curls and 2 handed tricep extensions
sitting down dumbell curls and one handed tricep extensions
hammer curls and barbell raise up
tricep cable pull down
cable curls
and maybe some cable crunches for abs
wednesday i rest and try do some cardio its my weak point due to boredom on thursay i repeat chest and on friday i repeat arms.
i believe this routine is wrong so id like to try yours as it seems good like i have gsined so muscle already my pecs hav started taking shape and my arms have got bigger but i want those sculpted divided pecs n big arms and muscular back and a 6 pack of course will this workout achieve this. can you recommend how i get my abs to show i have a 4 pack now but sum fat is covering them so i need to get trim i need a simple diet as i dont have much money im 21 and i weigh 75-80 kilos just under 12stone. i have whey protein and just got creatine which i am unsure of as i dont want water muscles or a fat bloated belly. how much protein should i take now i only take one scoop after my workout and any advice on the creatine i was thinking of taking it slow without loading.sorry about the essay but any help would be great thanks
Posted Thu, 08/12/2010 - 14:05
Hi Darren,
This workout will definitely help you achieve your goals. Just make sure you are eating properly to gain muscle, and pushing yourself in the gym. Using good form, push yourself on every set for more reps. When you can perform the recommended number of reps for a set, add weight.
Here is some articles that can help you get rolling with a solid diet 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, 08/11/2010 - 20:37
Just to be clear, we use the same weight for all 4 sets with the exception being the drop sets?
Thank you.
Posted Thu, 08/12/2010 - 14:07
Hi PB,
Yes. As you grow fatigued, you will be able to perform fewer reps with the same weight. So that is a solid approach.
Posted Wed, 08/11/2010 - 23:56
I have question can I do cardio after weight lifting as i am tryna loose some belly fat
Posted Thu, 08/12/2010 - 14:08
Absolutely!
Posted Thu, 08/12/2010 - 17:22
hi steve,
im a 17 years old i wana get cut and ripped im 6'1 195 pounds what kind of weight training do u recommand
Posted Fri, 08/13/2010 - 10:48
Hi Dino,
This routine would serve you well. When trying to drop fat, you have to work hard and push yourself with weights to maximize muscle retention. 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, here are 2 good articles that can help you reach your goals:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
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