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 Tue, 09/07/2010 - 12:23
Hi Naqeeb,
I would ruin this program for at least 8 to 12 weeks, or as long as you are making good progress.
Posted Sun, 09/05/2010 - 08:18
Hi Steve.
I Don't Have A Power Rack Could You Advice Me On An Exercise To Replace The Squat. Is The Dumbbell Squat Suitable Or The Weighted Step Up?
Thanks.
Posted Tue, 09/07/2010 - 12:24
Hi Gary,
Both of those exercises are a good choice. Lunges and front squats are also great choices.
Posted Sun, 09/05/2010 - 13:04
what exactly is dropset and max rep-3 drops
Posted Tue, 09/07/2010 - 11:32
Hi Adrian,
You perform as many reps as possible with a weight, and without resting, you grab a lighter weight and perform as many reps as possible. You repeat this again, using an even lighter weight.
Posted Wed, 09/08/2010 - 07:17
and should i do the whole workout cycle over when im done?
Posted Thu, 09/09/2010 - 08:34
Hi Adrian,
Only do one round of drop sets.
Posted Tue, 09/07/2010 - 09:20
Hi,
I am underweight and need some advice. I have been in the gym for a month now and followed these exercises. But a friend of mine told me that I could gain more muscle doing heavy lifts in 8-6-4 reps instead of the normal 12-10-8-6 like in the bench press because this routine, he said, was only for cutting.
Since you guys are more experienced, i want to hear your opinion.
thanks.
Posted Tue, 09/07/2010 - 11:35
Hi Mark,
I am a big fan of lower rep work, but with that said, the most important thing is that you are pushing yourself on every set. You will gain muscle and strength with either rep range if you maximize every set.
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Tue, 09/07/2010 - 11:44
thanks, i think ill try lower reps but adding weights as i go down.
Posted Wed, 09/08/2010 - 01:02
and ahhm, is cardio still needed even though i want to gain weight?
Posted Thu, 09/09/2010 - 08:34
Hi Mark,
Cardio isn't needed if you want to gain weight. It can be good for overall health, but you don't have to perform it.
Posted Thu, 09/09/2010 - 11:51
I like this routine but I want to focus on cutting fat and retaining as
lean muscle as possible. Would I have to make any changes to this routine if I want to cut fat and tone.
Currently I am 170 lbs and 13-14% body fat.
Posted Fri, 09/10/2010 - 08:27
Hi Joe,
No changes needed. You want to train as hard as possible while cutting to maximize muscle. Here is an article that might help with regards to diet.
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Thu, 09/09/2010 - 14:47
this workout is kinda short do u think i should add something else??if so what?
Posted Fri, 09/10/2010 - 08:29
Hi Adrian,
I wouldn't add anything to these workouts. They are moderate to high volume as designed. Instead, make sure you are pushing on every set. This will maximize gains. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Fri, 09/10/2010 - 00:58
if i drop sets and increase reps till failure, will this will increase my arm size?
and if your looking for growth/size do you minimize sets and increase reps?
Posted Fri, 09/10/2010 - 08:31
Hi Nick,
The real key to making great progress is effort and persistence. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. This will maximize gains.
I would run this plan as designed for 90 days, along with a muscle building diet, as see what type of gains you experience.
Posted Fri, 09/10/2010 - 13:56
How much rest should I be taking between sets/exercises?
Posted Fri, 09/10/2010 - 14:28
Hi John,
Rest about 90 to 120 seconds between sets, and up to 3-5 minutes for very taxing sets.
Posted Sun, 09/12/2010 - 10:38
im a bit worried about the imbalance in my chest so im gonna switch up bb bench press with db bench press, that would be fine right?
Posted Thu, 09/16/2010 - 11:24
Hi AC,
That's a good choice.
Posted Sun, 09/12/2010 - 12:17
Hi, i have just started this routine and intend on sticking to it..just one question though, where would be the best day or days to fit some heavy punchbag sessions into the weekly routine?? will it affect my recovery if i were to do two days on the bag in between workout days?? Stupid question im guessin as i imagine it will affect recovery but just lookin for a way to fit the bag in..
thanks
mike
Posted Thu, 09/16/2010 - 11:24
Hi Mike,
Can you perform punching bag sessions after lifting? This would probably help maximize recovery time.
Posted Mon, 09/13/2010 - 19:41
I was working all muscle groups about 3 times per week. Is this more beneficial to do a specific group only once per week?
Also, will doing cardio 5-6 times per week affect your muscle gain with this routine?
Posted Thu, 09/16/2010 - 11:26
Hi Sky,
There are many factors involved with proper frequency. In general, a first to second year can benefit greatly from performing a full body routine 3 times per week, as long as the volume per muscle group is minimal.
Cardio generally won't impact muscle gains unless you are undereating.
Posted Tue, 09/14/2010 - 12:29
Dumb question, I work out with a bunch of friends and when lifting we do "sets". But we don't do them in a row. We will jump around to another lift, and than come back to it to finish the reps. So my overall question is, should you just sit at one spot, doing one lift, for all the sets at one time? Or is jumping around and coming back to it ok? (This is just what my friends do, and what I see in the gym so I just follow and not ask questions)
Posted Thu, 09/16/2010 - 11:29
Hi Kirk,
Jumping around can be ok. There are so many factors involved that it's hard for me to make a blanket statement. make sure you eat to grow, and push for more weight on the bar and you should be fine.
Posted Tue, 09/14/2010 - 23:40
Hey there! I am 21yo, 5'7'' very healthy, no alcohol, no caffeine etc, but I also have a very "skinny complexion" I am 147lbs and look like I am 125Lbs :( and I would not only get bigger, but also look bigger, I workout 4 to 5 days a week, but I feel like I am just getting ripped instead of building more muscle and gaining weight, which is sometime very disappointing and doesn't help me in the motivation deparment, so I wonder what can I do to actually gain weight and more muscle?
Best regards:
Issac
P.S the best webpage ever !
Posted Thu, 09/16/2010 - 09:49
Hi Issac,
The best thing you can do is focus on how many calories and grams of protein you are eating per day. Make it a goal to eat about 30-40 grams of protein every 2.5 to 3 hours, and try to eat about 3500 calories per day. Make a goal to gain at least 1-2 pounds per month, and adjust your daily calories as needed.
You also want to train hard 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.
Posted Wed, 09/15/2010 - 00:31
Hi Steve,
For the bench press, it says to do four sets of 12, 10, 8, and 6 reps. Does that mean that I use the same weight in each set and do 12 reps in the first set, 10 in the second set and so on. If so, shouldn't you be increasing your load after each set? Also, do you suggest that we superset our exercises or just do one exercise at a time with 90-120 seconds of rest?
Thanks
Posted Thu, 09/16/2010 - 09:51
Hi Arham,
I would recommend using the same weight. As a muscle fatigues, you will not be able to perform as many reps per set. When you can perform 12 reps on the first set, I would add weight the next time in the gym.
I don't recommend supersetting until you have at least a year of training under your belt, and have made quality strength and muscle gains.
Posted Fri, 09/17/2010 - 04:11
Hey guys, Scrutiny here.
You can always head down to the forum and post me any private messages with regards to the workout routine.
Any questions regarding diet, supplementation, and even the workout itself will be answered.
Good luck to those who are using the workout!
Big thanks to Steve for answering everybodies questions regarding the workout!
Posted Fri, 09/17/2010 - 08:45
im 16 years old
is this too young to work out?
i worked out for 1 month until i dislocated my collar bone
im better now
i want to gain body mass(bigger muscels)
i did take weight gainer
is this workout routine good for gaining body mass?
Posted Sat, 09/18/2010 - 08:15
Hi Gary,
16 isn't too young. I wouldn't start with this routine though. You want to keep it simple and basic, and learn the exercises and form. Check out this article series:
http://www.muscleandstrength.com/articles/training-for-teenagers-part-1....
Posted Fri, 09/17/2010 - 15:24
Hi Steve,
I think this workout is great, I've been prefoming it for about 12 weeks now and am seeing the gains. My questions are:
I was thinking about starting the Power Muscle Burn 5 Day Powerbuilding Split in October, but was thinking if I'm seeing gains with thi workout is it a good idea to switch it up? what benefits would that have?
I'm concerned about over training, should I take a significant break from lifting? if so for how long? or just keep up the 4 day a week routine?
Thanks again,
Pauly
Posted Sat, 09/18/2010 - 08:18
Hi Pauly,
If you are seeing gains you can continue to use this program. The main thing is that you learn what works for you. You might switch routines and find that 5 days per week is too much.
It's not a bad idea to take a week off every 8 to 12 weeks. Regarding overtraining, it is hard to achieve.
Posted Mon, 09/20/2010 - 21:20
Do you have any recomendations for sets if a person doesn't have a spotter. I routinely don't have a spotter for bench and military press so I'm not comfortable pushing that hard. Is there any thing I can do to compensate a little bit?
Sorry if this has already been asked.
Posted Tue, 09/21/2010 - 08:09
Hi Mike,
I have trained without a spotter for quite a long time. My best advice is to always stop a set when you think you might not make the next rep. Always play it safe. As long as there is some progression of reps/weight over time, this will be a very effective approach for muscle building.
If all else fails, and you don't feel comfortable, use dumbbells for these lifts.
Posted Wed, 09/22/2010 - 01:44
Hi, i've been training with a 4 day split routine for the last 5 months, and have seen good overall progress and deffinition, except on my abs. I just cannot seem to trim down the last little bit of excess fat. Any suggestions?
Kind regards
Posted Mon, 09/27/2010 - 08:48
Hi Jamie,
Ab definition is all about diet. Check out these 2 articles:
https://www.muscleandstrength.com/articles/the-great-abs-mistake-crunche...
http://www.muscleandstrength.com/workouts/muscle-building.html
Posted Fri, 09/24/2010 - 15:48
Can i replace walking dumbbell lunge with 45 degree legg press?
Posted Sun, 09/26/2010 - 18:05
Absolutely!
Posted Sun, 09/26/2010 - 16:55
Hello,
I'm looking for some guidance, please. I love working out but for the past 4 years I have been stuck in the same routine. I'M 36, 5"1 and around 110lbs.. I don't wantt o lose weight, I want get more muscle deifination and maintain the muscle. I find that I lose my muscle defination quick if I don't work a certain body part more then once a week. I have a gym at home/condo it's got main machines but no leg press, alot of free weights. Do you suggest this work out or the any of the others. Also, as per cardio, when is the best time to do it? Before a workout or after? And for how, long since I don't want to lose weight, just maintain my current one and work on getting more defined. ? Any advise you can give will be greatly appriciated.
thank you.
Posted Mon, 09/27/2010 - 08:49
Hi Olga,
The first thing we need to look at is your eating plan. Can you tell me how many calories you are eating per day, as well as grams of protein. I am also curious if you push yourself for heavier weights, or use the same weight for each exercise from week to week?
Posted Wed, 09/29/2010 - 18:33
hi im planning on trying the routine given above but it doesnt say wat w8 to use is it the highest weight i can do with each drill for the reps ?
Posted Fri, 10/01/2010 - 14:29
Hi Chris,
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Posted Thu, 09/30/2010 - 18:39
Hi i love the routine but isn't it recommended to take a day off for muscle restoration
Posted Fri, 10/01/2010 - 14:30
Hi Fred,
This routine is performed only 4 days per week. It allows for 3 days off.
Posted Thu, 09/30/2010 - 22:24
Hey !
I was just wondering if you suggest taking the scivation pack while on this workout?
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