Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, 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 |
13 Comments
Josh, when you say 7a 7b 7c does that mean I would treat those like supersets with no rest between the 3 exercises ?
Hi Jeremy,
Yes, that is correct.
Hope this helps!
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 ?
Jeremy
Hi Jeremy,
You could do dumbbell calf raises or barbell calf raises.
Hope this helps!
Is it supposed to be just these 2 workouts repeated for 10 weeks?
Hi Will,
Yes that is correct. The way to split your workouts up is outlined in the article.
Hope this helps!
For the walking Lunge...what exactly is a ‘length’?
Hi Paul,
A predetermined length - I'd suggest starting off with 20ish yards and try to up it from there.
Hope this helps!
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?.
Hi Dave,
Good catch! We'll get that fixed on our end. Thanks for pointing it out!
Will this also help pump my chest as I am lacking in this area too??
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?
https://www.muscleandstrength.com/workout-routines
Hope this helps!
I've been doing this workout for 3 weeks now and I feel great! Great workout Brad, thanks a lot!