Want to build the ultimate "X" frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration10 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Male
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

If you draw an X across the human body from shoulder to thigh on both sides you’ll easily have discovered where the human eye focuses.

The X intersects over the abs and that is the center point where we tend to look at a physique.

Whether we’re aware of it or not we are drawn to the center and then peripherally to the outer arms of the X, namely the shoulders and calves.

Why am I saying all this? Well-developed shoulders, abs and calves are the cornerstones of the classic X frame body.

Broadly built deltoids, a flat waspish midsection, and diamond cut calves define a balance and proportion that huge arms and thighs just can’t pull off. Build these areas and you’ll instantly improve your ability to fill the room.

Below is a simple program that stresses the development of these areas while brining your whole body into balance. Other areas may take a little of a backseat while you bring up your very own X frame.

The 10 Week X Frame Muscle Building Workout

In this workout routine, you will perform each workout twice per week. Workout 1 could be Mondays and Thursdays while Workout 2 could be Tuesdays and Fridays.

Rest for 30-60 seconds between each set and exercise. You'll likely find 45 second rest periods to be the sweet spot.

Workout 1

Exercise Warm Up Sets Working Sets
1. Incline Bench Press 2 x 12 5 x 6-10
2. Wide Grip Pull Up 2 x 12 (on pull down) 5 x failure
3. Seated Dumbbell Lateral Raise 1 x 12 4 x 10-15
4. Standing Rear Deltoid Cable Crossover - 4 x 10-15
5. Seated Dumbbell Arnold Press - 4 x 6-10
6. Barbell Shrug - 3 x 6-10
7a. Ab Crunch - 3 x 15-20
7b. Lying Leg Lift - 3 x 15-20
7c. Bicycle Crunch - 3 x 15-20

Workout 2

Exercise Warm Up Sets Working Sets
1. Machine Standing Calf Raise 1 x 12 3 x 10-15
2a. Single Leg Calf Raise - 3 x 10-15
2b. Seated Calf Raise - 3 x 10-15
3. Front Squat 2 x 12 4 x 6-10
4. Dumbbell Stiff Leg Deadlift 1 x 12 4 x 6-10
5. Barbell Walking Lunge - 3 lengths
6a. Barbell Curl 1 x 12 4 x 6-10
6b. Tricep Dip 1 x 12 4 x 6-10
7a. Sit Up - 3 x 15-20
7b. Hanging Leg Raise - 3 x 15-20
7c. Plank - 30 Secs


Posted on: Mon, 08/06/2018 - 19:56

Josh, when you say 7a 7b 7c does that mean I would treat those like supersets with no rest between the 3 exercises ?

M&S Team Badge
Posted on: Tue, 08/07/2018 - 08:41

Hi Jeremy,

Yes, that is correct.

Hope this helps!

Posted on: Sat, 09/08/2018 - 07:53

Hello Josh, thanks for the great workout i have been doing it for 4 weeks and already see and feel great gains in the core area. 1 question i do have is I live in a very small town in Canada with little gym options.
i go to the newest largest one and it still does not have some of the machines in this workout. the 2 main ones it is missing is the standing calf machine and the sitting calf machine used in the first 2 exercises in day 2. what are some good substitutes ?

M&S Team Badge
Posted on: Mon, 09/10/2018 - 09:04

Hi Jeremy,

You could do dumbbell calf raises or barbell calf raises.

Hope this helps!

Posted on: Wed, 02/28/2018 - 10:59

Is it supposed to be just these 2 workouts repeated for 10 weeks?

M&S Team Badge
Posted on: Wed, 02/28/2018 - 15:54

Hi Will,

Yes that is correct. The way to split your workouts up is outlined in the article.

Hope this helps!

Posted on: Tue, 02/27/2018 - 13:01

For the walking Lunge...what exactly is a ‘length’?

M&S Team Badge
Posted on: Tue, 02/27/2018 - 13:38

Hi Paul,

A predetermined length - I'd suggest starting off with 20ish yards and try to up it from there.

Hope this helps!

Posted on: Sat, 02/03/2018 - 12:36

On Workout #2, the linked video on the first exercise (1. Machine Standing Calf Raise) indicates this is a shoulder/shrug exercise and not a calf exercise. Is that correct?.

M&S Team Badge
Posted on: Mon, 02/05/2018 - 09:45

Hi Dave,

Good catch! We'll get that fixed on our end. Thanks for pointing it out!

George whitby
Posted on: Thu, 02/01/2018 - 15:34

Will this also help pump my chest as I am lacking in this area too??

M&S Team Badge
Posted on: Thu, 02/01/2018 - 16:42

Hi George,

While there is plenty of chest activity here, it's not a point of emphasis in this program.

Perhaps you'd like to try another one of our programs from our database?

Hope this helps!

Posted on: Mon, 01/22/2018 - 04:53

I've been doing this workout for 3 weeks now and I feel great! Great workout Brad, thanks a lot!