- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout15-30 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
It’s always motivating at first when you begin a new workout because you want to achieve a certain look or be prepared for a big event and that finish line is enough to keep you walking a straight line.
But once you reach the end of that road, you’re more then ready for a change. You want to get stronger and bigger and are ready for a new challenge.
This program is exactly what you’re looking for.
Over the course of the next eight weeks you can use this workout routine to help you build new muscle, get stronger, and feel even better.
Here’s the best part. The way you do this can even help you keep the majority of that definition you worked so hard to achieve before.
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A Different Kind of Rep Scheme
Most bodybuilding programs call for you to perform X sets for Y reps with Z rest in between each set. Not this time. You determine the reps and number of sets for each exercise. You can even figure out how long you’re going to rest. You’re waiting for the catch, aren’t you?
Well, here it is. You’ll be using a clock or stopwatch - but not to track your rest, but rather your time to perform an exercise.
“Dude, what the heck are you talking about?”
You’re going to pick a predetermined weight based on your strength level and try to perform as many reps as you can within a specific time. Once you reach failure, you get to rest but the clock keeps ticking. That means you’ll want to keep the rest periods short so you can get back to work.
The goal is to do as many reps as you can before time runs out. Let’s use the barbell curl as an example. You load a weight that you can do for 8 reps and you have three minutes. Start the clock and perform as many reps, with proper form, as you can. Once you reach failure, put the bar down but keep an eye on the clock. When you feel you can do more reps, continue but pick up counting where you left off. So if you did 9 reps, start with 10.
You keep taking these brief rest-pauses and resume lifting until the three minutes is up. Make note of the weight you used and how many reps you did. Next time you train this way, the goal is to either do more weight for the same reps or more reps with the same weight.
Benefits of the AMRAP Workout Program
Using a challenging weight like this will help you work on getting stronger. Shocking the muscles by doing something they’re not accustomed to will help create an environment for hypertrophy so you’ll grow. The longer sets will not only improve your endurance but also challenge your cardiovascular system as well as help you burn more calories so you can minimize the loss of definition while maximizing the muscle building potential.
Another perk of this? You’ll be in and out of the gym pretty quick. If you rest for two minutes between each exercise you do, you can be done in less than 45 minutes. That means you got the job done and can split so you can kick-start your recovery.
Notes on the AMRAP Workout Program
The purpose of this program is to build muscle so everything you do should be based on that goal. If you need to use a belt, sleeves, or straps to help you maximize your potential, go for it.
Each exercise listed below will have a recommended weight to use based on your strength. If you feel the weight you chose was too light or too heavy, adjust next time you perform that exercise. As long as you’re within one or two reps of the target, you’re good.
There will be no individual side exercises for the purpose of saving time. If you have to work each arm individually, then you would double your work time.
Rest in between each exercise is two minutes. As mentioned earlier, the rest time during the time period is up to you but keep those times short so you can do more work.
If you must do cardio, do it during a time of the day separate from the weight training and keep it moderate to low intensity. Recovery is a must for a program like this to work and doing more isn’t going to be better.
5 Day AMRAP Workout Split
- Day 1: Chest and Side Delts
- Day 2: Quads and Abs
- Day 3: Off
- Day 4: Back, Rear Delts, and Traps
- Day 5: Biceps and Triceps
- Day 6: Hamstrings and Calves
- Day 7: Off
- Day 8: Split Repeats
Day 1: Chest and Side Delts
The Smith Machine is used here because all you have to do is spin the bar to rack it. If you prefer to do the barbell version, that’s fine but have a spotter on standby.
You’ll also notice that there is no front delt work. The front delts are involved with pressing and you’ll be doing a lot of reps so we don’t need to do much direct work with them.
|1. Incline Smith Machine Press||8 Rep Max||3 Mins|
|2. Flat Dumbbell Press||12 Rep Max||3 Mins|
|3. Cable Crossover||15 Rep Max||4 Mins|
|4. Seated Lateral Raise||15 Rep Max||4 Mins|
Day 2: Quads and Abs
It’s easier to use a hack squat machine than doing traditional squats because of the time it takes to unrack and re-rack the bar. If you don’t have a hack squat machine in your gym, go with dumbbells.
As for the ab work, if for some reason weight is an issue for you, focus on taking your time with each rep and slowing down the motion.
|1. Hack Squat||8 Rep Max||3 Mins|
|2. Leg Press||12 Rep Max||3 Mins|
|3. Leg Extension||15 Rep Max||4 Mins|
|4. Lying Leg Raise||15 Rep Max||4 Mins|
|5. Weighted Crunches||15 Rep Max||4 Mins|
Day 4: Back, Rear Delts, and Traps
There is actually no direct lower back work on this program because of the toll training like this can take on that area.
If you want to do lower back work on your own, add low back extensions with no weight for 4 minutes. I don’t recommend deadlifts or even rack pulls on this particular program because of the stress it can place on the spine.
|1. T-Bar Row||8 Rep Max||3 Mins|
|2. Wide Grip Pull Down||12 Rep Max||3 Mins|
|3. Wide Grip Seated Row||15 Rep Max||4 Mins|
|4. Reverse Pec Deck||15 Rep Max||4 Mins|
|5. Dumbbell Shrug||15 Rep Max||4 Mins|
Day 5: Biceps and Triceps
There are only two exercises for the bis and the tris because that’s going to be all you need. Keep in mind that both were indirectly involved with your back days and chest days so they have already done work. This specific training will be plenty to see growth.
|1. Barbell Preacher Curl||8 Rep Max||3 Mins|
|2. Incline Dumbbell Curl||12 Rep Max||3 Mins|
|3. Close Grip Smith Machine Bench Press||8 Rep Max||4 Mins|
|4. Rope Pressdown||12 Rep Max||4 Mins|
Day 6: Hamstrings and Calves
The hamstrings are so often neglected on leg day so that’s why they have their own day in this program. The lower back will also be involved with the stiff-legged deadlifts. Dumbbells are better so you can get a greater range of motion.
On the lying leg curl, focus on keeping the tension on the hamstrings. Don’t lift the hips. That doesn’t help anyone and we want to help you get muscle on the back of the thigh.
|1. Dumbbell Stiff-Legged Deadlift||8 Rep Max||3 Mins|
|2. Lying Leg Curl||12 Rep Max||4 Mins|
|3. Seated Calf Raise||15 Rep Max||4 Mins|
|4. Calf Press||15 Rep Max||4 Mins|