Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration10 weeks
- Days Per Week6
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines, Other
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
If you’re looking to build muscle and are young with a lot of free time, your best option is to maximize your training frequency.
During your youth (18-32ish), you’ll recover better than any other point in your life. You’ll also likely have the most free-time you’ll have until you decide to retire – and by then, you’ll be too old to build muscle optimally with a routine such as this one.
So, if you want to maximize your muscle growth, the best way to utilize that free time is to hit the gym hard and frequently.
This program assumes you’re willing to do that.
If you’re willing to invest your time for the sake of building lean muscle mass, you are BUILT Different.
The BUILT Different Workout Overview
The BUILT Different workout is a variation of the push, pull, legs split. This will help you hit every single muscle group at least twice throughout the week.
Some smaller muscle groups are hit with a little more frequency since they’re generally targeted with a lighter load, recover quicker, and can take it. Those muscle groups in this program will be the deltoids and core.
The program is intended to be used for anywhere between 10-16 weeks. If you get bored after that time frame, you have additional responsibilities that come into your life, or you simply aren’t seeing the results you want after that duration, switch things up.
Like any program you’ll find on Muscle and Strength, this routine is simply a template. No online workout program will be perfect for every individual. They’re written very generically to capture a large audience. Feel free to experiment to find what works best for you.
For cardio, feel free to add 30-45 minutes of low intensity steady state cardio to this program in the mornings.
Rest for as long as you need to in order to perform every set with a good mind-muscle connection and a weight that challenges you for the reps recommended. Prioritize feeling every single rep over the amount of weight you use when using this program.
Try to progress the weight you use throughout the duration of the program. As long as you’re seeing the numbers increase, you’ll be making the progress you want. You likely won’t see increases every single week and that is ok. Listen to your body, work hard, and you’ll make gainz.
BUILT Different Day 1: Push Workout
| Exercise | Sets | Reps |
|---|---|---|
| Push Up | 5 | 10-15 |
| Dumbbell Shoulder Press | 4 | 10, 8, 6, 6 |
| Dip | 3 | 12 |
| Seated Lateral Raise | 3 | 12-15 |
| V-Bar Tricep Extension | 3 | 12, 10, 8 |
| Core or Rear Delt Exercise | 3 | 15-20 |
BUILT Different Day 2: Pull Workout
| Exercise | Sets | Reps |
|---|---|---|
| Straight Arm Lat Pull Down | 3 | 15-20 |
| Dumbbell Row | 4 | 12, 10, 6, 6 |
| Pull Up | 3-5 | 5+ |
| Cable Row | 3 | 12 |
| Cable Face Pull | 3 | 15-20 |
| Incline Bicep Curl | 4 | 12 |
BUILT Different Day 3: Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Trap Bar Deadlift | 4 | 12, 8, 6, 3 |
| Leg Press | 3 | 15 |
| Bodyweight Walking Lunge | 3-4 | 15 Each |
| Hamstring Curl | 3 | 12 |
| Seated Calf Raise | 3 | 20 |
| Core Exercise | 3 | 15-20 |
BUILT Different Day 4: Push Workout
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 4 | 12, 10, 8, 6 |
| Machine Fly | 3 | 12-15 |
| Machine Shoulder Press | 4 | 8 |
| Lateral Raise | 4 | 20, 15, 12, 10 |
| Seated French Press | 3 | 12 |
| Core or Rear Delt Exercise | 3 | 15-20 |
BUILT Different Day 5: Pull Workout
| Exercise | Sets | Reps |
|---|---|---|
| Lat Pull Down | 4 | 6-8 |
| T-Bar Row | 4 | 12, 12, 6, 6 |
| Close Grip Lat Pull Down | 3 | 12 |
| Inverted Row | 3 | 10-12 |
| Reverse Machine Fly | 3 | 15 |
| Hammer Curl | 4 | 12 |
BUILT Different Day 6: Leg Workout
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 4 | 15, 12, 8, 5 |
| Dumbbell Stiff Leg Deadlift | 3 | 15, 10, 6 |
| Lateral Lunge | 3 | 8-12 Each |
| Hamstring Curl | 3 | 12-15 |
| Hyperextension | 3 | 15-20 |
| Core Exercise | 3 | 15-20 |
Conclusion
There you have it. A workout routine that will keep you in the gym making gainz so long as you have the free time to dedicate that many days to training.
The program can be used during both muscle building phases and fat loss phases. Those goals are achieved through nutrition more so than your actual training. Regardless of your goals, you should always be training hard and performing some resistance training throughout the week.
If you have any specific questions about the workout routine listed above, please feel free to leave a comment below.
8 Comments
When you are going down in reps are you going up in weight.
That is the goal, but if you're unable to, stick with the same weight and slow the reps down.
My height is 172cm and weight is 74Kgs. Should I be doing this program for losing fat and building lean muscle mass simultaneously?
Should I do Cardio (tradmil etc) After Workout or Pre Workout?
Hi, Tarun. If you need to both lose fat and build muscle, I would suggest focusing on fat loss first. Very few people can do both at the same time in significant amounts.
Cardio after workouts. If you do cardio first, your glycogen storages will be depleted, and that will affect your workout performance. Doing it the other way will make the most of your workouts, and you burn calories instead of glycogen during the cardio.
If there is no hex bar what should i do?
Hey Alper - which exercise are you referencing that uses the hex bar?
What about the tempo?
Hey Abhin - Use 2-1-2 temp for this workout. Good luck!