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 Sun, 08/15/2010 - 11:34
I'm definitely what you'd call a hard-gainer, if there is such a thing. I'm in my 40's, and just shelled out about $1,000 for personal training to gain mass. Although I seem to have lost 5% body fat (now at 15%), I really don't see the gains in size or strength. My sessions were once a week for 4 months, with my own workouts in between. I didn't feel any soreness after any workouts, and was told it's because I'm still in the "endurance phase". I would think after 4 months I'd be ready for the "building mass" phase. I don't consider myself a beginner, but after 4 months of not being able to do any workout where I feel like I've worked hard the next day, and without seeing much progress after paying for personal training, I'm getting to the point of frustration. Any advice on the best workout would be great.
Thanks!
Posted Mon, 08/16/2010 - 14:35
Hi Ron,
I believe in 2 things:
1) Progression - Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eating properly to Gain. You must eat so that the scale is increasing at least a pound or two each month when you haven't made many gains. As an advanced lifter that goal won't be as rewarding, so you will look to add a little less.
Did your trainer have you pushing for progression of weight? And do you know how many daily calories and grams of protein he had you eating?
Posted Fri, 08/20/2010 - 12:14
Thanks for the reply. Variety and high reps seemed to be more of the focus during my personal sessions to build endurance. Now I'm just trying to find the best workout where I can get to fatigue and "feel the burn" the next day. My plan is to try a 3-day with Chest/Tri on Monday, Legs/shoulders on Wed, Back/Bi on Friday, and some cardio and abs in between. I just never know if I should go low reps and heavy, or hi reps and light, or something in between.
Calorie-wise I'm sure I'm not getting enough, but I recently lost 40 lbs and really didn't want to gain back any fat. I've been doing about 2500-3000 calories per day (I weight 180), with around a 40/40/20 split (c/p/f). Guess it's time to increase that and see what happens.
Thanks again,
Ron
Posted Mon, 08/16/2010 - 13:25
hi, what other exercise is similar to a pec dec exercise?
Posted Mon, 08/16/2010 - 14:33
Hi Ji,
Dumbbell flyes are similar.
Posted Mon, 08/16/2010 - 23:45
thanks
Posted Mon, 08/16/2010 - 16:35
HELLO! STEVE I WOULD KNOW IF AFTER TAKE 8 WEEKS OF CREATINE MONOHYDRATE I SHOULD TO LOAD AGAIN AND HOW MUCH WEEKS REST.
Posted Tue, 08/17/2010 - 11:01
Hi Jaime,
I would take 4-6 weeks off before running creatine again. You can either do a week of loading, or simply start with 5 grams pre and post-workout. If you body is very responsive to creatine, there is really no need to load.
Posted Mon, 08/16/2010 - 20:16
Is there a printable version of this?
Posted Tue, 08/17/2010 - 11:02
Hi Ben,
Not as of right now. It's in the works.
Posted Tue, 08/17/2010 - 05:19
Hi Steve
i am 18 and a generally healthy person im an athletic build but want to build some muscle. can i use this plan to do so or is there a better one you suggest? im pretty skinny and just want to build out a bit .
Posted Tue, 08/17/2010 - 11:04
Hi Jesse,
This is a very solid approach. This workout along with a good bodybuilding diet will help you reach your goals. Here are a couple of articles I recommend:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Tue, 08/17/2010 - 15:34
Hey Steve,
For the chest exercises, specifically the bench and incline presses, should we be sticking with the same weight or increasing it for each rep? Can we alternate incline and decline presses each week (ie week 1 incline, week 2 decline)? Also, should we be looking to hit each rep number before increasing the weight?
Lastly, do you alternate splits. For example, on Monday would you start with bench press, then do military press, back to a chest exercise, etc? Thanks!
Posted Wed, 08/18/2010 - 14:23
Hi Erik,
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Regarding exercises, perform them in the order listed, completing all sets for one exercise before moving on to the next.
Posted Thu, 08/19/2010 - 11:09
Hi Steve,
So you're saying do all 3 chest exercises first and then move on to the 3 shoulders exercises (and then move to abs)? 4 tricep exercises in a row (on day 4) seem like an awful lot. Traditionally (for example) I've done one chest exercise then one shoulder exercise.
Erik
Posted Fri, 08/20/2010 - 09:57
Hi Erik,
Yes, perform all exercises for one body part before progressing to the next. You are training to "damage" the muscle and encourage it to grow back bigger and stronger.
Posted Wed, 08/18/2010 - 11:53
Hi Steve,
Back in January of this year I was at a weight of 154 pounds (11 stone). I had tried everything down the years but in on off routines.
I decided to give up playing sports and basically increased my eating volumes on a day to day basis and I've also being drinking protein shakes.
I started doing a programme in the gym that involved concentrating on my chest and biceps. I would basically do these muscle groups every second day and also get in a session on Triceps and shoulders.
I'm up 30 pounds (just over 2 stone) in 8 months and I'm really happy with my new size. I want to go bigger in my arms and I feel like I've slowed down in my gains for the first time. The internet can be very contradicting but from what I gather, I'm doing too much work on the biceps for them to grow. I'm getting told by friends down the gym that incorporating more work on the back and legs and doing less chest and bicep work will see an increase in gains again and a more all round increase in size.
Would you recommend your work out for this? I just fear that I'll loose the gains I've worked so hard to get after 27 years of being so thin. But I do need to do something to take it to that next level.
Posted Wed, 08/18/2010 - 14:26
Hi Dave,
This workout is a solid choice. Don't fear losing gains. I am 42 and only do 2-3 sets for biceps each week and retain muscle. The real key to retaining and gaining muscle is pushing yourself. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. If you do this, you won't need an excessive amount of work to gain or maintain. Quality over quantity. Then, if quantity isn't working, you can slowly add more sets.
Posted Thu, 08/19/2010 - 02:33
Hello, im 15 years old i way 150 pounds, i work out 5-6 days a week. i do fine with my workouts the only problem seems to be is finding a good diet im training to gain lean muscle. I trake proiten and try to eat alot of protien rich foods but thats about it.
Posted Thu, 08/19/2010 - 14:45
Hi Jordan,
Here are a couple articles that will get you started in the right direction:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Thu, 08/19/2010 - 11:55
Hey, just want to say thanks. I have been doing cardio for quite some time now to lose a few lbs. Now that I lost the weight, I was looking for a good weight routine. This has proved most beneficial and I can already see results after a month. The videos, instructions, and tips are all extremely helpful. Thanks again and keep up the good work!
Posted Fri, 08/20/2010 - 21:33
what are some examples of 30-40 grams of protein??
Posted Sat, 08/21/2010 - 08:39
Hi Tom,
Here is an article that provides examples:
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Sun, 08/22/2010 - 03:40
Hi everybody,
I am 16 years old,i can go gym for 3 days a week.My goal is get ripped in 8 weeks.I am basketball player.
My plan:
Day 1:Leg and abs
Day 2:chest and shoulder
Day 3:Arm and abs
Is it ok?
Posted Mon, 08/23/2010 - 13:48
Hi Gibson,
What days are you working out on? Getting ripped is primarily about proper diet and training hard.
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 dieting, check out these articles:
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Tue, 08/24/2010 - 13:40
Hi Steve
How long between sets would you recommend for a heavy lifting work out such as this?
I sometimes find myself taking too much time between sets in order to maximize the number of reps I can squeeze out.
With this work out we're doing 17 - 21 sets per day, that could take forever when resting for 3-4 mins after each set.
Thanks alot!
Posted Wed, 08/25/2010 - 13:06
Hi Adam,
I recommend 90 to 120 seconds rest between most sets, and up to 3 to 5 minutes for heavy, taxing sets.
Posted Tue, 08/24/2010 - 13:57
Is working each bodypart once a week enough?
Posted Wed, 08/25/2010 - 13:09
Hi Verlon,
Absolutely.
Posted Wed, 08/25/2010 - 12:42
would it be ok to do this split like this?
Fri-Chest and Shoulders
Saturday-Back and Abs
Sun- Off
Monday-Quads, Hams, and Calves
Tue- Off
Wed-Triceps, Biceps, and Abs
Thur- Off
Posted Wed, 08/25/2010 - 13:11
Hi Sean,
I would rather see you work arms on Monday and legs on Wednesday to allow your triceps to recover a bit more before chest day.
Posted Wed, 08/25/2010 - 21:49
Thanks for the quick reply. So changing those 2 days around would make this split ideal?
Posted Thu, 08/26/2010 - 13:50
You bet!
Posted Wed, 08/25/2010 - 17:30
How important is it to warm up before working put? I usually warm up for about 7–10 minutes on a stationary bike or elliptical. Thanks.
Posted Thu, 08/26/2010 - 13:52
Hi Ty,
It's very important. You have a good approach. Combine that with a few non-taxing warmup sets for major lifts, and you're all set. For smaller lifts I like to do at least one warmup set simply to mentally and physically connect with the lift, and lift form.
Posted Wed, 08/25/2010 - 18:48
I've been doing this workout for a few weeks now and wondered if its a problem moving the thursday workout to a wednesday as I have other commitments. I also do a 5km run in 25mins as a warm up before each session. Is this okay or should I run post weights. I need to keep up the cardio for hockey.
Posted Thu, 08/26/2010 - 13:56
Hi Reece,
You can move Thursday workout to Wednesday.
Regarding running, it would be better to run after lifting, especially if muscle tone or gain is a goal.
Posted Thu, 08/26/2010 - 21:55
Hey steve, What kinda diet should i be on for this type of workout?
Posted Fri, 08/27/2010 - 10:58
Hi Alex,
Here are a couple articles to get you headed in the right direction:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Sat, 08/28/2010 - 18:26
Hi. For this workout routine, could i add an everyday ab routine too?
Posted Mon, 08/30/2010 - 13:52
Hi Peter,
I would recommend training abs 1-3 times per week.
Posted Sun, 08/29/2010 - 12:17
Hey Steve
Can you change the order of the exercise's?
Posted Mon, 08/30/2010 - 13:54
Hi Alex,
In general, I would only do that if you are swapping a heavy compound lift with a heavy compound lift, like bench press and incline dumbbell bench press.
Posted Sat, 09/04/2010 - 11:30
So do all the chest exersices then all the shoulder exersices?
Posted Tue, 09/07/2010 - 14:42
Exactly.
Posted Tue, 08/31/2010 - 10:15
Could you swap out wide grip pull ups for the pull downs and the hammer stength shrug machine for cable shrugs?
Posted Wed, 09/01/2010 - 15:03
Hi Robert,
You bet!
Posted Fri, 09/03/2010 - 02:09
I am just wondering does the order of the exercises matter
Posted Sat, 09/04/2010 - 07:19
Hi Ben,
Generally you should perform them as listed. It can be ok to switch around some compounds lifts.
Posted Sat, 09/04/2010 - 22:09
Hi everyone, I was just wondering how long is this program for? Because i need to know when to change workout program!!
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