Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
3
Equipment Required:
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Workout Description
The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 mins between exercises. As always, perform a warmup by doing 5-10 mins cardio followed by stretching and some warmup sets on the first exercise.
Work the Abs on a Monday and/or Friday if desired.
Daily Workout Schedule:
| Day 1 - Chest and Biceps | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Smith Machine Press | 4 | 10 |
| Flat Bench Barbell Press | 4 | 10 |
| Chest Dips | 3 | 10 |
| Pec Dec | 3 | 12 |
| Biceps | ||
| Exercise | Sets | Reps |
| EZ Bar Curls | 3 | 8-10 |
| Concentration Curls | 3 | 10 |
| Reverse Barbell Curls | 3 | 12 |
| Workout Notes: | ||
| Use 3-1-3 timing on Incline Smith Machine Press | ||
Tuesday - Rest Day
| Day 2 - Legs and Shoulders | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Squat | 5 | 10 |
| Leg Press | 4 | 10-12 |
| Stiff Leg Deadlifts | 4 | 8-10 |
| Seated Calf Raise | 3 | 8-10 |
| Standing Calf Raise | 3 | 12-15 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Dumbbell Shoulder Press | 4 | 8-10 |
| Seated Dumbbell Lateral Raise | 3 | 10 |
| Rear Delt Machine | 3 | 10 |
| Dumbbell Shrugs | 4 | 10-12 |
| Notes | ||
| Try some deep squats with 3-2 rep timing (use lighter weight) for some variation. Use a drop set on the leg press machine to give the quads a shock. If your gym doesn't have a Rear Delt Machine substitute Reverse Dumbbell Flyes. Use 3-1-3 rep timing on the seated lat raises | ||
Thursday - Rest Day
| Day 3 - Back and Triceps | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pullups | 4 | 8-12 |
| Lat Pull Downs | 4 | 10 |
| One Arm Dumbbell Row | 4 | 10 |
| T-Bar Rows | 4 | 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 3 | 10 |
| Rope Pulldowns | 3 | 12 |
| Reverse Single Arm Extension | 3 | 12 |
| Notes | ||
| 3-1-3 rep timing on Lat pulldown machine | ||
Weekend - Rest
Comments (1,194)
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Posted Wed, 06/23/2010 - 11:22
Absolutely!
Posted Thu, 06/24/2010 - 02:27
If i cant squat with proper form because of bad knee flexibility and i think also because of small feet. Im 5"8 and am a 7 1/2 shoe size. I can only do proper form when holding on to something and its still difficult for me.
Posted Fri, 06/25/2010 - 18:39
Hi,
I have been working out on off for the last 2 years following various routines. I have been following this specific routine for 3 weeks. I can carry out all the required exercises but am unsure with what weights i should be using? On the Majority of exercises i have not been increasing the weight after every set as if i do i am not able to complete all the reps in good form. Should i lower the weights i am using for the first sets then increase or just keep the weights the same and get through all reps and sets succesfully? Will this stager muscle growth?
Cheers.
Posted Mon, 06/28/2010 - 14:43
Hi Neil,
You want to use as much weight as possible for each stated rep range, always trying to push yourself on every set without training to failure, and using good form. You may have to lessen the weight for subsequent sets as you grow fatigued, but that is ok.
Posted Sat, 06/26/2010 - 18:46
hey just wondering im going to start this workout can you suggest a different exercise then the chest dips as i dont have a dip machine at my small rocky gym cheers bro also what are your thoughts on pHd synergy Iso 7
Posted Mon, 06/28/2010 - 14:39
Hi Cody,
I would recommend dumbbell bench presses. Regarding Synergy...only heard good things about it!
Posted Sun, 06/27/2010 - 15:38
When i get to the point where i've built as much as i would like, how would i go about keeping the muscle i've built toned?
Posted Mon, 06/28/2010 - 13:01
Hi Juan,
You would continue to train hard and heavy, but limit your calories so that you aren't gaining weight. This might take several weeks of trial and error.
Posted Tue, 06/29/2010 - 02:12
Hi Steve
This workout sounds great, however, there are some exercises I can't do because I do my workout at home and I don't have so many machines.
I have a bench I can incline upwards and this http://www.segundamano.com.mx/distrito-federal/deportes-y-tiempo-libre/g...
The ones I can't do are leg press and t-bar row, can I substitute them?
One more question, can I add some ab excercises someday?
Thanks
Posted Tue, 06/29/2010 - 14:30
Hi Rodrigo,
You can definitely add in your favorite ab exercises. Regarding the exercises you can't do, feel free to substitute them out.
Posted Tue, 06/29/2010 - 15:02
Great thanks.
And one more question, I'm 6.3' and 175 lbs, how many calories should I be eating a day? I read the perfect calorie relation is 40% protein, 30% carbs and 30% fat, is it true?
Posted Wed, 06/30/2010 - 14:06
Hi Rodrigo,
For calories, a beginner can gain around 10 to 15 pounds of muscle during his first year. Try to eat so that you gain about 2 pounds per month. I would start at 3200-3500 calories per day, eating 30 to 40 grams of protein every 2.5 to 3 hours. If you're not gaining weight at this level, add in 300 more daily calories. Remember to always push yourself with good form, adding reps and weight whenever possible.
40-30-30 is a solid ratio. Try to get close, but don't worry about being perfect. Eat you daily protein, get enough healthy fats, and generally the carbs will take care of themselves.
Posted Thu, 07/01/2010 - 01:53
great thanks!
Posted Tue, 06/29/2010 - 12:53
Hi Steve,
I just started your routine and I like it because I wanted a way to spend 3 days on muscle building and 2 days on abs and cardio. Mainly because I am 27 and I want a healthy heart as well as a musular body. I'm 6'1 / 160 right now but for years I weighed 140. I still feel very skinny and my metabolism is a beast. I burn so fast! How do I do cardio twice a week for my heart but gain a little weight and muscle at the same time? Especially with how fast my metabolism works. Most people have told me to never do cardio but I really want to. How much should I be eating to reach my goal of 170?
Thanks, Justin
Posted Tue, 06/29/2010 - 14:23
Hi Justin,
I had a fast metabolism once. I lifted weights and played a ton of basketball. The key is figuring out how many calories you are eating. I would recommend eating exactly 3500 calories per day for 2 weeks. If you do not gain weight, eat 300 more daily calories for the next 2 weeks.
You want to find out which calorie range causes you to gain weight. Ultimately, if your goal is muscle mass, you would like to gain up to 2 pounds each month for the first year of training.
Posted Tue, 06/29/2010 - 13:25
Hi Steve,
I have some questions:
Is it ok to switch the workout days for example
Mo: Chest, Biceps
Wed: Back, Triceps
Fri: Leg, Shoulder
I would like to try this for 12 week, would you consider to change every 3 weeks the exercises?
I am trying to get ripped and build muscle, would this workout work for me if i am adding cardio and of course eat right.
Thx for your support
Yasin
Posted Tue, 06/29/2010 - 14:17
Hi Yasin,
The workout split looks very good. I wouldn't recommend changing exercises every 3 weeks. That can be counterproductive to progress.
This workout will help you build muscle as long as you eat to gain weight, train hard, and make sure you are eating at least 30 to 40 grams of protein every 2.5 to 3 hours. Always push yourself for more reps on every set, and add weight when you can.
Posted Wed, 06/30/2010 - 03:35
What are good alternatives for Incline Smith Machine Press, Pec Dec and Chest dips? My gym does not have these equipments. Thanks
Posted Wed, 06/30/2010 - 14:59
Hi Jeremy,
Incline Bench Press, Cable Crossovers or Pec Dec, and Close Grip Bench Press.
Posted Thu, 07/01/2010 - 08:41
how and when should i change my workout programme?
Posted Fri, 07/02/2010 - 13:21
Hi Joe,
Run a program for at least 8 to 12 weeks, or as long as you are making good progress.
Posted Mon, 07/05/2010 - 12:19
what supplements do you suggest i take doing this workout?
Posted Tue, 07/06/2010 - 15:10
Hi Joe C,
Check out the supplement plan in this article:
http://www.muscleandstrength.com/articles/power-muscle-burn-bulking-diet...
Posted Fri, 07/02/2010 - 19:21
Hey, I am a hard gainer. I am like 59 KGS and about 177-8 Cm... Is this good for me?
Posted Tue, 07/06/2010 - 15:11
Hi Andrew,
Absolutely, Eat big and train heavy, and you will make great gains.
Posted Sun, 07/04/2010 - 14:22
is it all right to sub in the Coconut shoulders work out on the Leg and Shoulders day? and can I stick with the smith machine for reg bench cause the gym I go to doesn't have a regular bench.
Posted Tue, 07/06/2010 - 15:13
Hi Ricky,
You can use the coconut shoulders workout with this routine. And definitely...you can use the smith machine for bench.
Posted Wed, 07/07/2010 - 02:08
soo after 8-12 weeks of this i should do something else?
Posted Wed, 07/07/2010 - 14:24
Hi Mike,
You can change routines at that time. If you are making great progress using this routine, by all means stick with it.
Posted Fri, 07/09/2010 - 12:50
could i do a two day ab/run workout on the tuesday and thursday rest days.
Posted Fri, 07/09/2010 - 13:49
Hi Aaron,
You bet!
Posted Sun, 07/11/2010 - 22:08
I notice there are no abs workout with this regimen, is it necessary?
Posted Mon, 07/12/2010 - 14:44
Hi Cedric,
You could add in ab workout on any of the workout days.
Posted Mon, 07/12/2010 - 22:37
Hi Steve,
I have been working out for sometime now, I’m currently on a 4 day split, and have been for the last two routines (8-10 weeks) and previous to that was on a 5 day split but have seen better results on a 4 day split, but I feel I could do more and try get better results, but after reading these comments, I’m not sure whether I should change my next routine to a 3 day split or keep it at a 4 day split? My goals are to build more mass and then cut down closer to summer (AUS).
What do you recommend for an intermediate to advance trainee for greater mass building? 3 day splits or 4 day splits? Or is there another program you may recommend?
Posted Tue, 07/13/2010 - 14:19
Hi Harry,
Since you experienced good results on a 4 day split, I would recommend staying with that for now. Maybe after Summer you can experiment with a 3 day split. As long as you are working hard, and it sounds like you are, both a 3 day and 4 day split should serve you well. Sometimes training more frequently is bad, as you experienced with the 5 day split.
Posted Mon, 07/12/2010 - 23:56
what if i did this workout twice a week with 1 day off? what would results be like?
Posted Tue, 07/13/2010 - 14:20
Hi Miles,
I wouldn't recommend that at all. Focus on working as hard as possible with the workouts you get. More generally is counterproductive to results.
Posted Wed, 07/14/2010 - 20:50
I am just wondering, most of what I read says that for strength and muscle to do low reps with more sets and weight. Does this workout still build muscle, or is it more toning?
Posted Thu, 07/15/2010 - 14:50
Hi Sunny,
This is a muscle building workout. But it will work to help you tone if you use a proper fat cutting diet.
Posted Thu, 07/15/2010 - 02:40
Hey steve,
Is it cool to throw pushups in there on chest day, being that I like doing them and feel that that help keep my chest tone??
Also, I recently stopped doing the 5x5 routine because it was so much squatting that it was hurting my back. I am fairly certain that I have the form correctly, but I'm thinking my body is just not made for so much squatting, at least with the barbell. Can I do the squats on here on a squat machine?? You know, the one that has a padded back that you can lean against or face it if you want. Also, can I substitute regular deadlifts as opposed to stiff leg? My back does not enjoy dead lifts either. Trust me, it's frustrating because I realize that these particular two exercises are the most important when trying to gain bulk.
Thanks for your time.....
Posted Thu, 07/15/2010 - 14:54
Hi Greg,
If you perform pushups, do them after your primary chest work. Keep in mind that exercises doesn't tone - only a proper diet will help you drop fat. Pushups will help fill the muscle with blood, and help build a minor amount of strength, but the body will adapt to them quickly because they have a limited resistance.
I wouldn't recommend squats on a Smith machine. It changes the natural movement of the squat, and could actually create more back strain.
Stick with squats and deadlifts, and always work on form. They will help in the long run.
Posted Thu, 07/15/2010 - 18:12
Thanks for the reply...
Yeah I guess "tone" was the wrong word actually. I really don't need to drop any fat. I just felt like pushups were a good exercise to do no matter what. I'll see how I feel.
And with the squatting, I meant one of these machines:
http://www.precor.com/images/equipment/315/pl624_1.png
Is that still considered a smith machine? I have done squatting on them in years past and have never felt the strain on my lower back as I do right now. I definitely have heard that using the smith machine is not the best idea, and that's why I didn't use it in the 5x5 routine. But this is essentially the same thing huh, either way you use it (facing it or back to the pad)?
I also meant to ask you. Could I throw overhead presses into shoulder day? This is one exercise that I felt I was already getting some gains on.....
Posted Fri, 07/16/2010 - 11:11
Hi Greg,
That looks more like a Hack Squat. I would stick to barbell squats. They are the king of all exercises.
Overhead presses are a great exercise for shoulders. I highly recommend using them in your routine.
Posted Fri, 07/16/2010 - 14:39
Ok, cool. Thanks for your replies. I did day 1 today (my week is backwards in general) and I enjoyed it. Already feel a little sore.
I'm sure I'll have more questions for you later.....
Posted Fri, 07/16/2010 - 16:35
Hope it works out well for you, and have a good weekend.
Posted Wed, 07/21/2010 - 23:09
I noticed there are no normal Deadlifts in the routine. would you recommend swapping out SLDL for them or just doing them on leg day along with the other exercises or would you do them on another day or not include them at all?
Posted Thu, 07/22/2010 - 11:30
Hi Sean,
I would use deadlifts as a replacement for lat pull downs, and perform them first in the back workout. I would also recommend a rep range of about 5-8 reps per set.
Posted Wed, 07/28/2010 - 21:48
Thanks Steve
Posted Sun, 07/25/2010 - 09:38
hi, i was wondering why you have chest and bicep together and back and tricep together. i thought you would want to do back and bicep together as they are both pulling motions and the same with tricep and chest pushing?
Posted Sun, 07/25/2010 - 20:22
Hi Josh,
Training with either of these approaches is perfectly fine. Many individuals like to train triceps apart from chest simply because they can train triceps in a more fresh state.
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