Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
This approach is a 4 day split that focuses on big, heavy-hitting exercises. You won't find a lot of bells and whistles in this workout. Just simple, straightforward, ball-busting hard work.
The premise is simple...hammer the compound lifts, and follow them up with intense 10 rep sets to complete each workout. Here is how the split shakes out:
- Monday - Workout A
- Tuesday - Workout B
- Wednesday - OFF
- Thursday - Workout C
- Friday - Workout D
- Saturday - OFF
- Sunday - OFF
This plan revolves around heavy sets and is perfect for the intermediate muscle builder (or strength trainee looking to add more muscle and strength). If you're tired of workouts that revolve around 5 rep protocols, consider this program a godsend.
To lead off each training day you will perform 5 total sets of a heavy, compound exercise. The reps for these sets are listed as: "5, 4, 3, 2, MAX". Here is how this 5 set scheme works.
Start with a weight that is approximately 75% of your one rep max. Using this weight perform sets as follows:
- Set 1 - 5 reps
- Set 2 - 4 reps
- Set 3 - 3 reps
- Set 4 - 2 reps
- Set 5 - As many reps as possible (MAX)
When you are able to perform 3 or more reps during the last set, add 5 pounds to this lift the following week. If you stall, meaning you are unable to reach your 3 rep goal on the final set for 3 straight weeks, drop the weight by 7.5 to 10% and start the climb again.
For the 10 rep sets, use the same weight for a given exercise and add weight when you can.
Run this program for a total of 8 weeks before taking a week away from training. After this point you may either switch to a different program, or run this routine for another 8 weeks.
| Workout A | ||
|---|---|---|
| Squat Day | ||
| Exercise | Sets | Reps |
| Squats | 5 | 5, 4, 3, 2, MAX |
| Barbell Shrugs | 5 | 10 |
| Dumbbell Stiff Leg Deadlift | 5 | 10 |
| Seated Calf Raise | 4 | 10 |
| Planks | 4 | 60 seconds |
| Workout B | ||
|---|---|---|
| Bench Press Day | ||
| Exercise | Sets | Reps |
| Bench Press | 5 | 5, 4, 3, 2 MAX |
| Close Grip Pull Downs | 5 | 10 |
| Seated Arnold Press | 5 | 10 |
| Cable Tricep Extensions | 4 | 10 |
| EZ Bar Curl | 4 | 10 |
| Workout C | ||
|---|---|---|
| Deadlift Day | ||
| Exercise | Sets | Reps |
| Deadlift | 5 | 5, 4, 3, 2, MAX |
| Leg Press | 5 | 10 |
| Leg Curl | 5 | 10 |
| Standing Calf Raise | 4 | 10 |
| Ab Wheel Rollouts | 4 | 10 |
| Workout D | ||
|---|---|---|
| Military Press Day | ||
| Exercise | Sets | Reps |
| Military Press | 5 | 5, 4, 3, 2, MAX |
| Barbell Rows | 5 | 10 |
| Incline Dumbbell Bench Press | 5 | 10 |
| Lying Tricep Extensions | 4 | 10 |
| Dumbbell Curl | 4 | 10 |
Sample Eating Plan
This section contains a sample eating plan. If you are young with a reasonably fast metabolism, I recommend about 3,500 calories per day. The rest of you should consider starting with about 2,750 to 3,250 calories per day.
Understand that these suggestions are merely starting points. Daily calories should be adjusted as needed.
3,500 calorie bulking meal plan
- 7 am - 3 egg omelet with diced onion (1 oz), green pepper (1 oz) and pepper jack cheese (1 oz). 1 cup cooked oatmeal with half a diced banana. Nutrition - 640 cals, 38.3g protein, 50.3g carbs, 32g fat.
- 9:30 am - 2 scoops of whey protein in 16 ounces of water, almonds (1 oz) and strawberries (1 cup). Nutrition - 450 cals, 53g protein, 22.7g carbs, 18.2g fat.
- Noon - cubed chicken (6 oz) with a dipping sauce of salsa (3 oz) and full-fat sour cream (2 oz), 1 cup cooked rice. Nutrition - 530 cals, 46.3g protein, 50.3g carbs, 14.4g fat.
- 2:30 pm - 1 scoop of whey protein in 8 ounces of water, medium bagel with cream cheese (1 oz). Nutrition - 508 cals, 36.1g protein, 59.9g carbs, 13.1g fat.
- 3:30 pm - Workout
- 5 pm - 2 hamburger patties made with 80% lean ground beef (3 oz each), each topped with 1 slice of provolone cheese and mustard, 2 baked potatoes. Nutrition - 945 cals, 66.2g protein, 67.1g carbs, 44.7g fat.
- 7:30 pm - 1 scoop casein protein in 8 ounces of whole milk, 2 cups popped popcorn with 2 pats of butter. Nutrition - 448 cals, 34g protein, 28.5g carbs, 23.2g fat.
Calorie and macronutrient totals:
- Calories - 3,521
- Protein - 273.9 grams
- Carbs - 278.8 grams
- Fats - 145.6 grams
73 Comments
Should I drop the weight on last set and do maximum reps?
Yes, you drop weight and do max reps. Go with what you feel comfortable working with.
Can I add chest fly and lay raises in each upper body workout, and if yes should it be 5 sets of 10 reps too?
You can, Ryan. Three sets may be all you need, but if you feel five would be better, go for it.
I love doing pull-ups.
What's the best day to work these in?
Hey Adam - you can incorporate those in on your squat or deadlift day.
Hi, just wondering whether the 10 reps of dumbbell curls in your programme are in total or per arm? Thanks in advance!
I've finished it and I loved it. What should I do now?
Hi Mateo,
If you're still enjoying the program and seeing results from it, you can always continue on with it.
If your goals have changed, you might want to browse the workouts that align with your new goals in our workouts database: https://www.muscleandstrength.com/workout-routines
for the big compound lifts (Bench, Deadlift, Squat, OHP), are you using the same weight for all sets?
What about chest? There are only two chest exercises per week
2 exercises for the small muscle group is more than enough. Aslong as you pefrom them correctly
Hi there. How should i take mass gainer my ? Is there a change of intake if i weighted 55kg ? What is your best advise
hi how much time it for workout A to do . Can I take creatin powder
How long should you wait between these sets?
Tim, I would shoot for anywhere between 2-3 minutes. Perhaps more if you're going for a maximal attempt on a squat or deadlift. When in doubt, rest a bit more if you're not pressed for time.
Ok awesome, thanks!
Week 1, will let you know how I get on...
Hi Steve,
Would you recomend pushing to close to or failure on every set.
Started the programe 2 weeks ago
Have to say really enjoying it so far
1 question thou can i swap v-bar pull downs for either bodweight pull ups or lat raises
Hey Steve, I'm about to start on this regime next week and I wanted to know whether the Mon-Fri workout plan needs to be done in this order? After a heavy leg day it takes my legs a few day to recover before, for example, doing deadlifts.
Thanks in advance
Alex
Hi Steve,
Loving your program. I broke my collarbone over the summer, and the military press has been really tough. Is there another workout you would suggest replacing the military press with on military press day?
Thanks a lot.
hi, i have a question about those powersets (heavy compound exercises) how would you warm up?
maybe something like 1set of 5 with 60% of your 75% one rep max, a second set with 80% of your 75% one rep max and then start for the real 5 sets? or do you have a better plan?
Hi Steve,
for the 5-4-3-2-max at the start, how long do you rest between sets?
Thanks
Why mostly high volume routines is overtrain for me?that where 3-4 sets 10,8,8 and the three
close to failure 50-60-80%?.
Hi Steve, great program! I have 2 questions: 1) On the 5 sets of 10 reps, what if you cannot complete the 10 reps in the last 2 sets (only getting 8 reps then 7 reps, respectively)? Should the starting weight be lower to allow completion of all 50 reps? 2) Could another chest movement be added to Workout B? It seems like chest is only stimulated on bench, incline bench, and military press.
Thanks!!
I don't feel like there is enough focus on the chest or the arms in this routine. Does this program adequately cover the upper body? It seems to have a primary focus on the legs.
hi steve,, only EZ bar curl and dumble curl ? arm excersic? add some extra item or not?
I need programe with Big muscle. please help me steve
How should we do the military press?
Hi Steve,
Great plan! I'm looking through here and there is so much great content.
I like the ramp up and test of strength at the start.
Then the hypertrophy style approach.
Just not sure which to go for in terms of cutting fat from midsection.
I know this is more bulk-orientated, but would it work for a cutting diet?
Not sure which to go for between this one and 6 Day Push, Pull, Legs Powerbuilding Split & Meal Plan
or Fast & Furious: 21 Day Shredding Workout Cycle And Diet
Thanks!
Also how important is it that I adhere to the one week off? And if I do need to take one week off any suggestions on things I may be able to do during the off week? Thanks so much!
Steve,
I've been doing this workout and now I'm in week 8. What I've been doing is doing this workout Mon - Thurs and then on Fri I do the run the rack chest workout. Is this okay for me to continue? If so after I take the one week off I plan on doing this workout again. What if I alternated my Fri with the run the rack and the 135lb workout...or should I stick to one or the other?
Hi, i've done loads of your workouts and have had some great results. I tend to only do a workout for 3 to 4 weeks before I get bored and used to a routine and then change to another. I want to have a go at this one but would also like to do your "Bulldozer Training 4 Day Workout Split". I was wondering, could I do one week of this and then one week of the other and continue like that for the 8 weeks? Or am I best sticking with this one consistently for 8 weeks and then trying your other one?
Hey Steve
Love this workout and I want to follow it
But the problem is the chest routine. Because in the past I messed up my workout and now it is overly bulked and is ugly so now (for my chest) I just want to cut and shape it. Would you have any recommendations for that?
Other than that
Thanks for the great routine!
Hey steve, I havent lifted weights for about 3 years, and im now starting to get back into it. I've put on a decent amount of weight since then and I'm looking to lose about 15 lbs and gaining mainly shoulder, chest, and arm muscle. is there a workout that would specialize in those areas?
Is there a advanced upper lower split or once your advanced you do body part splits?
Would it be acceptable to perform super sets in this routine? Ex: chest/back, triceps/biceps? Just trying to minimize workout time and see if there would be any benefit. Or maybe alternate every other workout where I perform supersets? Thanks!
Steve I have been training for over 20 years competed in powerlifting for 10 years in the uspf I have never been able to achieve the cut body builder look that I would like I have followed several routines found on this website and all of the diets that I have found and cannot get that look I put on size easily but cannot get the definition I'm 50 years old now my best lifts are bench 435 squat 630 deadlift 698 right now ive been following your 4 day power muscle burn what the heck am I doing wrong
Hi steve. Why would you have barbell shrugs on a leg day? Thanks
This routine is based around the big lifts. You are working both deadlifts and a deadlift variation (shrugs), and squats and leg press. They are on posterior chain-heavy days. Deadlift days you leg press. Squat days you shrug.
Hi Steve,
I am retired Army(88)and I am 6'2"@173...
Are any of the programs you talk about designed for my age group or are they
Designed for the younger people?
I would assume I could use your programs but scale them a tad... Would that make sense?
I have lifted weights off and on but now I would like to dedicate myself to lifting
I want to improve my overall image..
Also would machines work as well in the beginning then switch to free weights ?
Thank you,
Ronald l.Shaffer Sr.
Steve,
All the plans that speak about are they geared towards 18-50?
I am 6'2"@173 Retired Army .. Okay shape eat healthy.. However
I have off and on lifted weights and a member of 24hour Fitness
Work 8-10 hours @5days
I am 69 plenty of energy..but I really want to build myself up and dedicate myself
To weight lifting and Art...
Are any of the programs for my age?
Thank you
Ronald L.Shaffer Sr.
Hey steve, i have been following your posts and they are all wonderful. Thank you.
I only have dumbbells to work with due to my current working location. I have been following your dumbbell only home workout which is 3 days full body. I hope you could help me out and help me write a workout system with only dumbbells and pull up bar for minimum 4 days, split type intermediate level. Thank you so much in advance sir.
What's should my rest times be between sets and reps?
HII STEVE
IM FROM INDIA I HAVE SEEN YOUR WORKOUT ROUTUN ITS BEST
I really like this workout but what about arms. Do i totally ignore it ?
This workout has 16 sets of direct arm work.
Hey Steve. I'm gonna be starting this program this week. I was looking at your sample meal plan and all the macros seem to be pretty close to my needs. However, I noticed post workout nutrition consists of a meal 90 mins after. Is there a reason you neglected a post workout shake or is that to be assumed in all this?
Thanks!!
Don't fall into the practice of "needing" to have a protein shake within 30 minutes of your work out or all is lost! If you look at the post w/o meal you are chewing on a MINIMUM of 60 grams of carbs. A delay between training and eating is advised to allow things like your central nervous system, heart, lungs, etc an opportunity to settle down. IF your blood sugar starts to cause you issues because your depleted by all means throw something down the pipe. Don't over think this stuff and just have fun with it. Patience is the key.